Cloud's Get Strong Log

[jacob cloud]

Update: My workouts have been crap. I've had no motivation to even get to the gym, because I can't do anything due to my upper back problem anyway, and if I try, it hurts in a bad way. However, I'm going to give it another shot at rehab, and try to do it right this time. I'm really going to focus on getting this thing healed so I can start lifting heavy again. I went back and forth with Lascek a bit and here's the plan I've come up with:
3-4x/wk for a couple weeks (then vacation for a week, then hopefully come back and start linear real light): Rehab exclusively at the gym. Focus on doing Starr-type rehab, with light weight, high reps. Massage. Ice (&Ice massage). NSAID (I have some voltaren gel left over). Foam Roll. Fish Oil. If this doesn't fix it, I quit.

Off to gym now, will report back how the first rehab session goes.

Weight is pretty decent lately, staying well below 240, but not quite approaching 230 yet.

[jacob cloud]

Yesterday's first rehab workout:

Foam Rolling
Lat Pulls 50x20, 80x20, 100x20,20,20
OHP: 45x20,20,20
Shrugs: 45x20, 135x20, 225x20 (broken), 135x15
KB Swings - 30 sec on, 30 sec off: 16,17,16,16,17 per round
Foam Rolling

Done in <45 minutes. High reps are boring, but it's funny when the "pump" makes stupid-light weight start moving so slowly. No real pain, a little sore today generally across the upper back and shoulders. Iced and massaged a bit last night and this morning, been upping my fish oil intake and avoiding carbs for the most part. Shrugs were weird - I used a wide grip (index fingers on rings) and 225 felt much heavier than it should have. Had to adjust for grip a couple times.

[jacob cloud]

Today - 2nd rehab workout. Still pretty sore (I always have extreme DOMS, so even light crap gets me all sorts of sore) so I just jumped in the gym when I was driving by and did:

Lat Pulls: 100x20,20,20
OHP: 45x20,20,20

And left. 10 minutes in/out. Didn't even put on real shoes, just left my flops on and knocked this out quickly to get the blood flowing.