It's ok Wolf. My top set of squats today was 105 lbs.
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It's ok Wolf. My top set of squats today was 105 lbs.
It's ok Wolf.All of your light works are surpassed my PR.I believe your consistence training will back you up again in PR territory.
And now the total weak-sauce workouts begin.
Press
45x15, 75x12, 105x10, 130x8, 145x5, 160x5, 170x5 - hard and felt weak so I went back down, 155x5, 135x5x3
Notes: First time I've been consistent and didn't add weight to the press workout. I think part of it was not having done any deadlifts prior so wasn't as well and generally warmed up, but also just hitting the limits of what my injured shoulder can do via a simple LP with 5 lb jumps.
Chins
BWx4x8
Notes: At least this went very well. Added a rep and was able to do 8 sets quite easily. I was tempted to do more but stopped. Little by little.
DL
135x5x5
Notes: Just getting some blood to my busted erectors.
KB 1A Press
Left: 24x8, 32x8x3, 24x12
Right: 12x10, 16x10, 20x9x3, 16x12
Do I still even lift? No, no I do not. Didn't train last week after Monday. Had some life things going on and given the limited amount of things I can do and the limited weight I can do them with, it just didn't seem worth it to even bother. I've been rolling out my quad tendons fairly regularly, and rolling, icing, and getting acupuncture and massage on my back. My back is a lot better than a week ago, but still won't release all the way. Also started to do TKEs in earnest, at least 3x/week if not more - will try to get in everyday - today.
Press
45x15, 65x12, 85x10, 105x8, 125x6, 135x5, 145x5, 152.5x5x2, 135x5x2
Notes: The good news: After a week off, I came right back to 152.5x5. After a week off around Christmastime, I only came back to 140x5. The bad news: I tried getting into squat position on the bar before pressing and it was no better than last time I tried 2-3 weeks ago. I know it improves slightly as I warm up if I keep at it, but to see no improvement at all in a few weeks, along with everything else, strongly suggests surgery will be necessary.
Chins
BWx2, BWx3x6, BWx2 = 22 reps
KB 1-A Press
Left: 24kg x8,8,10
Right: 16kg x8,8,10
Hollow Hold Planks
BW x20s x 4
Notes: Trying to see if some reciprocal inhibition helps to unlock my erectors. Haven't done planks in forever so kept it short and low volume. My right shoulder didn't love these but could tolerate them.
Press
45x15x2, 75x10, 100x8, 120x6, 140x5, 150x5, 160x5, 145x5x3
Notes: 160 felt a little heavy and unstable so went back down. Meh. Found a new doctor, have an appointment a week from tomorrow.
Chins
2,3, 4x5, 2 = 27 reps
KB 1A PR
L: 24x8, 28x6,6,8
R: [12,16,20,20] x8
Notes: Feels like my left arm is slowly getting weaker too, from going so long without any exposure to actual heavy pressing.
Hollow Position Plank
25s x 3 sets
Did 4x10 TKEs split before and after the workout.
I got more needling on Friday and massage yesterday, and the massage, especially, has helped my back some. It is not back to normal yet, and I still don't know the root cause, but it at least is making a dent. Also on the bright side, my knees are feeling a little better.
Wolf,
Tore my labrum and had the same problem. Couldn't even get close to my arm back in a high bar position. Our PT showed me a stretch that cleared it up in a few weeks (or less). Might be worth a try. I'll see if i can describe it. Lay supine on edge of a treatment table like this pic, but with the arm a little lower, similar to the low bar squat position:
Attachment 4871
In this position the arm will be off the table. You will use one of those exercise bands with the handles on both ends. Put one handle above the elbow. Loop the band around a dumbell on the ground put the other handle around the wrist. The band was a fairly light resistance. He had me do the stretch 10-15 minutes at a time and it worked wonders. Hope this makes sense. If not maybe i can set it up and get a pic. Worth a try.
I did shoulder dislocates with a band and think that helped; although, I was never prevented from doing squats because of my tear.
Thanks for taking the time to describe it. I read it over a few times and I think I get it but not 100% sure. If you have time and it's not too much of a bother, a pic would be helpful. Although I am thinking surgery is likely anyway, since it hasn't noticeably improved in a while and is still unstable and weak compared to normal.
I've been able to do dislocates with a wide grip on a PVC pipe for a while now, at least a month. They don't hurt or feel uncomfortable at all. But trying to get back to squat position isn't any better than 7 weeks ago.
Press
45x15,10; 70x10, 90x8, 110x6, 125x5, 140x5, 150x5, 160x5, 165x5, 150x5x3
Notes: Better than Weds, still doesn't feel as good as it did that day about 2 or 3 weeks ago.
BW Chins
4,5,5,5,5,4,4,3,3 - 38 reps
Notes: These felt pretty good today.
KB 1-A PR
Left: 24x8, 28x8, 32x5x2, 24x10
Right: 12x10, 16x10, 20x10x2, 24x5
Notes: Left arm still feels weaker than a month ago without exposure to actual heavy pressing.
Hollow Plank Holds
28s x 3 sets
I've been good about TKEs and rumble rolling every day. Knees feel better than before, still a little tweaky but better. If my back and shoulder were ok, I'd start squatting again.