If you do show your Ortho you've got to record the reaction. For science, of course.
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If you do show your Ortho you've got to record the reaction. For science, of course.
Just shoulder rehab stuff today. Stretching into external rotation and overhead. And then some presses @ [15,25,35,40,40,40,15] x10
Unfortunately, exactly this, yes.
Thanks, DH.
Heh. That'll be a trick, simultaneously telling him how much more aggressive I was in rehab that I was "supposed to be" while filming it.
Safety Bar Squat
70x5, 140x5, 180x5, 215x5, 245x4, belt -275x3, 300x2, 315x2, beltless -260x5
Notes: Felt solid today, even though the wobble and upright position gets annoying for me at around 300. Put on my a belt (my 3") for the first time in a loooong time today, for the 3 heaviest sets. Before surgery I was out to the third hole, and fit comfortably on the fourth hole today, so the disciplined eating has been working.
Press
PVCx10x2 + stretches
[15,30,40,50,50,50,45,15] x10
Notes: Used the full size bar for the first time today. All good.
Deadlift
[135,225,275,315,315] x5
Notes: First 315 set DOH, second with the hook. My hook is lame now.
315x2 squat and 315x5 DL on instagram
Assisted Chins
Black Band x5x5
Notes: A lot stronger than Monday.
Ring Rows - about 2 inches lower than Monday.
BWx6x3
Notes: Same as chins, felt a lot stronger here than Monday.
C2 Erg
30/45 x4
Paces: 2:05, 1:56, 1:54, 1:53
Notes: Since I have pain free full extension in this plane, I figured I'd try the erg and it felt Ok. I didn't push hard but was nice to get on the rower for the first time in a looong time. Some semblance of conditioning will be attained once again. Eventually.
Shoulder rehab stuff today. A LOT of stretching, really trying to work my ROM especially external rotation, so I can get back under the bar soon.
Press
PVC+Stretches x10x2
[15,25,35,45] x10
55x5,10,10,5
Notes: Shoulder was slightly achy today, so only did 5 on the first set at 55. Felt better after that, so did two sets of 10, then it was slightly achy again so finished with a 5. Still, five lbs heavier than yesterday, full ROM, no real pain. Just some slight achiness, which is probably just a result of starting to work it more on my lifting days.
Safety Bar Squat
70x5, 140x5, 185x5, 225x5, 260x4, (belt) 285x3, 315x3, 340x2, (beltless) 270x5
Notes: A week ago I was so thrilled to be able to squat at all. Now I'm so tired of the safety bar and want to squat for real. So predictable. I'm a ways away though, it's gonna be a while I think. My goal is still sometime in July, hopefully that'll happen. In the meantime, adding weight to the SSB.
Press
PVCx10x2 + stretches
[15,35,45,55,65,65,65] x10, then a 45x15 back-off.
Notes: Much less achy than yesterday.
Deadlift
[135,225,275,315,335] x5
Notes: Easy. Hooked again at 315, it still sucks. How did I hook 600x3 and 610x2 a year ago? No idea.
Band Assisted Chins
Black x5, Green x5x4
Notes: Green is a lot less assistance than black but felt strong here today, even though I was swinging around quite a bit.
Ring Rows
BWx6,6,8
Hey Coach ,
You'll find that once you get under the bar again after having used the SSB your squats are going to be that much stronger. I too had a shoulder injury prior to starting on my LP and for the first four weeks I used the SSB . I reached 315 lbs with the SSB and it felt heavy but once I got under the bar at 320 lbs it felt more like 300 lbs I felt that much stronger.
Have at it coach and you'll see how well it translates to the bar.
I recall the first time I squatted using the SSB, a few days after this initial injury that eventually led to the surgery. I worked up to a 430 single which, while not limit, was harder than I expected, probably a 6RM or so. And that was only about 2 weeks after I squatted a 575 third attempt that looked like I should've called for 600 using a regular low bar squat, and probably had a 6RM of 495 at the time. Doubtless some of that was the fact that the SSB was brand new to me, but I also remember clearly how much harder it is than a LBBS of the same weight. Less muscle mass utilized in the position assumed by the SSB squat as well as the slight instability of the thing. I just really want to squat again. My external rotation is coming back more slowly than everything else, alas.