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Post by shank on Oct 18, 2006 23:23:57 GMT -5
I guess I'll put a log up here. I'm thinking I might just get some good input... I've only been back at this for about a month and I'm really trying to move slow. Technically, I'm still under the care of the doctors and they don't know about it. My PT does though... does that count? ;D
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Post by shank on Oct 18, 2006 23:35:02 GMT -5
To catch you all up, I'm going to post up my log from when I started back. But before that, a little background...
I was injured April 3, 2006. It tore up my left arm--torn off anterior labrum in shoulder (surgery June 9), torn ligament and cartilage in the wrist (surgery July 26), and arthritic-like pain in my thumb (cortisone shots so far, but potential for surgery). So, some time around September 2, I got the go-ahead, in a sense, to start strength training by my shoulder doctor and PT. Neither my PT or doc want me to go crazy with it, but trust me to stop if I feel any pain. My hand doc has no idea technically, but is well aware of the athlete mentality. I know I will push the limits but I won't cross them (intentionally).
For those that don't know... I started training roughly November 21, 2005. I was still technically under the care of my foot/ankle doctor at the time, but he was similar to my shoulder doc (and same PT). Prior to starting PLing, I had never done any true weight lifting before, just machines and that was little in itself. I trained until Mach 18, 2006 when I went to Vegas to help my training partners in a meet. Then the car accident... it happened the Monday of the week I was heading back to the gym. This angered me beyond belief but it's life, right?
Training was difficult with the school schedule, but I got in roughly 2, rare but sometimes 3, days a week. I don't think we truly figured out what I was capable of doing before I got hurt. For example, I had only deadlifted 5 times before I had to stop. I was still figuring out form and timing.
I was figuring on posting my previous PRs to start this out, for reference... for me. This journal will be for my comeback... because I AM coming back. These injuries will not stop me!!
Squat: High box (17") - 275 01.12.06 (belt only) Low box (14") - 225 03.03.06 (belt only) Full squat - 365 03.16.06 (belt and denim briefs only)
Bench: "Unequipped" - 160 02.17.06 Shirt (Custom Single Fury) - 205 01.28.06 (245 but NT, still fairly easy 02.17.06) 3 board - 225 03.18.06 4 board - 275 03.18.06 5 Board - 275 02.17.06
Deadlift (sumo): 205 03.06.06
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Post by shank on Oct 18, 2006 23:36:19 GMT -5
09.02.06 - Squats at Puke's
14" box bar 5.5 x 10 - supposed to be 6 sets but my shoulder was done halfway through. Just racked and moved on.
Bent over horizontal abduction 5# 4 x 12 on left side (my feeble attempt to get my posterior delt back) 5# 2 x 12 on right side
Arch ups on GHR 3 x 12
Abs on GHR 3 x 25
GHR 3 x 15
I'm having to change a few things, like moving my grip out on squats ("big boy grip"), but the point is I'm doing it. Good news is that I haven't lost my squat form. I'm having a hard time locking the bar into my back to stabilize because I have no posterior deltoid on my left side. The sucker won't come back but I'm working on it.
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Post by shank on Oct 18, 2006 23:38:33 GMT -5
09.05.06
Bench - Get Serious Gym bar ~8 x 8-ish
I really wasn't paying attention to numbers really, but rather form and the capabilities of the repaired joints. The shoulder did fine but made sure I used a little bit of an arch to decrease range of motion. Wrist did well until the end (achy) when I stopped and ditched the idea of accessory work. I noticed some looseness in the elbow causing the bar path on my left side to be a little inconsistent. Not too worried about it right now being this was my first time benching in over 5 months.
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Post by shank on Oct 18, 2006 23:40:06 GMT -5
09.09.06 - Squat at Puke's
14" box bar 3 x 5 65 1 x 5 95 3 x 5
GHR 4 x 10 1 x 10 going VERY slow
Abs on GHR 4 x 10 - still sore from last week and all the ones I did during the week.
It was an OK day. I had originally planned on doing more accessory work, like lunges, more abs, arch ups and thought about pulling the sled a bit. But, I got wrapped up in helping the boys with their lifts, gear, pictures and playing PT. I'm not disappointed by any means. I mean, I've only been back a week. No reason to HAVE to do all that right now. I can ease back into it. And, if I feel up to it, I'll do a little stuff later.
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Post by shank on Oct 18, 2006 23:41:43 GMT -5
09.11.06 - Bench at Puke's
Bar 2 x ~8 55 1 x 8 65 1 x 8 75 ~4 x 8
Bent over horizontal abduction 5# 2 x 10 each side
Ok, kind of pathetic. No, really pathetic. It seems so silly to wrap my wrists when benching the darn bar but I know it's the right thing to do right now. I was also SO conflicted during this workout. Everything felt so great! No pain, no aching, no popping--all good stuff. So the lifter in me wanted to go up in weight but the PT in me said to go slow. Go heavier... Be smart... Go heavier... If I had it my way, plates would have been through on the bar, but the PT in me won this battle... dang it! I'm just reminding myself that I'm just coming back and there's no reason to push.
I should have done more accessory work but my frustrations got the best of me. I just wanted to come home, get (never mind), and enjoy the storm that's brewing around my house ;D
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Post by shank on Oct 18, 2006 23:44:00 GMT -5
09.16.06 - Squat at Puke's
bar 1 x 3 bar 1 x 5 65 1 x 5 95 2 x 5 95 1 x 3 - felt like the bar was slipping a little 135 2 x 3
GHR 6 x 6
Standing abs with purple band 4 x 25 1 x 50 obliques
Arch ups on GHR 2 x 15
Sled with 25# 2 trips
I am still lacking some flexibility in the shoulder making it hard to lock the bar in. I'm basically wrapping my arms around the bar and balancing it by allowing my elbows to stick out. This allows my butt to come up a bit on the ascent. The weight was easy to move. I just really need to get that range of motion back so I can grip that bar better. I had planned on doing a few more sets of arch ups and a couple more trips with the sled but my low back and butt were fried/sore.
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Post by shank on Oct 18, 2006 23:45:04 GMT -5
09.18.06 - Bench at Puke's
bar 2 x 8 65 1 x 8 95 2 x 4 115 2 x 4
Triple digits... YAY!! Not more to say other than that about the benching. In terms of accessory work, I know there is none. We kicked it up a HUGE notch in PT last week, and it's kickin' my butt. Not complaining though. It's a good thing so I figured I'd leave my accessory work for that and maybe set it up yet another notch.
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Post by shank on Oct 18, 2006 23:46:04 GMT -5
09.23.06 - Benching at Strengthworks (gym's grand opening with BBQ following workout)
ROM stretching of L shoulder with 2.5 pound weight - I will get that range back!!
bar 2 x 8 65 1 x 6 95 1 x 4 115 1 x 4 135 3 x 1 135 3-4 x 2 145 2 x 0
Elliptical 6 mins Stationary bike 30 mins
The word for the day is ANGRY. I was frustrated with the rotations from the beginning and it just built from there.
I could tell that all I've done this entire week is arm/shoulder exercises--benching Monday and today, plus PT Wednesday, Thursday and Friday. That's a lot. HOWEVER, 115 felt really easy, so we threw the plates on there. I had to take a few single reps to help build proprioception in the shoulder at that weight. But, it eventually started to feel much lighter and this made me happy... and greedy. I wanted 145 and I probably would have had it had I not done so much at 135. Next time... 145 will be a cake walk!! At this point, though, I was done... nothing more would have been possible. Even holding boards was difficult.
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Post by shank on Oct 18, 2006 23:48:39 GMT -5
09.25.06 - Squat at Puke's
14" box bar 3 x 8 95 1 x 3 135 1 x 3 135 1 x 2 - box was too high; when RB fixed it, he bumped me just enough that I got off balance 135 3 x 3
Shoulder ROM stretching
Decided to squat today keeping it fairly light since I benched all last week. Saturday we'll be back on track with our lifting schedule. Great discovery today... my posterior deltoid is coming back. My squat shelf is showing up again. AND, my shoulder range of motion is improving. I was able to move my grip in some and lock the bar in better today. Made a HUGE difference and I'm super happy about this. Other than that I was kind of not into it. My legs were fatigued because I hit the cardio hard. Been bad about that the last few days.
Called it a day after squats. We started later, I had had a LONG day and was really tired. I'll either hit the accessory work hard Saturday or do a little band work at home.
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Post by shank on Oct 18, 2006 23:49:39 GMT -5
09.30.06 - Squat at Puke's
14" box bar 2 x 8 95 1 x 3 135 2 x 3 155 1 x 3 185 1 x 1 - decided I needed belt for this 185 2 x 3 - added belt
Arch ups on GHR 4 x 10
GHR 4 x 10
Abs on T-ball (at home) 2 x 100 2 x 50 obliques
It was a pretty good day. I got to add the belt, which was exciting. I can't wait to put on more gear.
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Post by shank on Oct 18, 2006 23:51:16 GMT -5
10.02.06 - Bench at Strengthworks
bar 2 x 10 65 1 x 3 95 1 x 3 135 1 x 3 145 1 x 1 - had to do it because of last time... felt good 135 3 x 3
** Stopped here for a bit and helped the boys with their shirts and boards.
4 board 135 1 x 3 155 1 x 3 185 2 x 3
I think I found something called a leg drive... or something like it. LOL. I always had a hard time using my legs but this was the first time I actually felt them kick in. Along with that, the cue words for today were "stay tight." It's remarkable the difference in my capabilities when I did all this. Doing boards again felt good. I still need to work on the shoulder's proprioception. I had the 185 go so far towards my head that if scared Puke. Good thing was that I was able to control it. All-in-all, today felt good.
On a side note, I with all the PT I'm doing on the shoulder and wrist, I'm ok with skipping out on some accessory work. I'll be sure to add it when I get discharged.
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Post by shank on Oct 18, 2006 23:52:55 GMT -5
10.07.06 - Squat at Puke's
14" box bar 2 x ? 95 1 x 5 135 1 x 3 185 4 x 3 - belt
GHR 2 x 10 - slow 2 x 10 - even slower
Abs - green band 2 x 50 1 x 50 obliques
Pull-thrus - purple band 3 x 10
It was a decent day in the gym. 185 felt great, much lighter than last week. I had a couple screw ups but was able to recover pretty easily. That's about it... nothing real significant to report.
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Post by shank on Oct 18, 2006 23:53:34 GMT -5
10.09.06 - Bench at SWGym
bar 1 x 10 ea (3 grips) 65 1 x 6 95 1 x 6 115 2 x 6 125 2 x 6 125 1 x 5 - was supposed to be 6 but shoulder was fatigued 95 3 x 6
4 board 185 1 x 0 - too much for the shoulder; drop weight and keep going 135 1 x 3 155 2 x 3
3 board 155 3 x 3
Treadmill for ~15 minutes Bike for ~20 minutes
We increased the reps from the usual 3 to 6 to work the stabilizing muscles more and improve endurance. Staying tight was a little difficult being that I'm not used to it for so long, and you could clearly see the left shoulder weakness towards the end of the set. Going to stick with this 6-rep thing for a while to address the weakness. Other than that, I had a few difficult mental moments, but the weight felt good.
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Post by shank on Oct 18, 2006 23:54:29 GMT -5
10.14.06 - Squat at Puke's
On the drive up... hot pack on the thumb
bar 2 x ? 95 1 x 5 135 1 x 3 185 1 x 3 - belt 225 1 x 3 - not pretty and high, but still pretty easy
Abs with purple band 2 x 100 2 x 50 obliques
Iced the thumb
It was a great day for a workout--about 65 degrees outside with threats of rain, a big gang, and high spirits. I would have liked to have done more today though. I got a little wrapped up in helping the boys with their squatting, so the accessory work got forgotten. The squats... well, that might have something to do with the PAINFUL cortisone shot I got in my thumb yesterday morning (I'll explain more in a bit). I was going to try using a 14" box on the next couple of sets at 225, but my thumb was just done. There was no more gripping the bar. I stopped, moved on and saved whatever energy I had for wrapping RB's knees and loading weight. I should be good for more next week.
Injury update: I should be discharged from the shoulder doc on October 26. Things are moving really well with it. I'm still lacking a little external rotation, but that's the last thing to come. The wrist still swells with workouts but is holding up well. The thumb... well, I saw that doctor yesterday and told him that I got about 4 weeks of relief with cortisone shot #2. That was a huge increase over shot #1 that I got during the wrist surgery. Relief with that one lasted 5 days. So, the question was "what now." Neither the doc nor I are ready to just let the thumb be because there's no way I'd be able to do things like manual therapy and massage with this bum thumb. AND, he's not (nor am I) ready to do surgery. It would be a rather extensive surgery where either he goes in to tighten the ligaments, or he would replace the CMC joint with parts from my forearm. OUCH. So, anyway, we opted for cortisone shot #3 and am hoping that a series of shots may do the trick... if not, then maybe it'll just get me through school and we can cut on it later. I certainly don't want that though.
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