Take the Power Back.

Good news!

Sometimes I wish I'd had surgery on my shoulder as I don't have 100% ROM and I'm not 100% pain free!

Friday 07/06/2013

Squat
15kg 3x20

Bench press
15kg 3x20

Deadlift
15kg 3x20

Standing press
15kg 3x20

Barbell row
15kg 3x20

Crunches 3x20
Dorsal raises 3x20

Crosstrainer
3miles in 18:03

All gone rather well this week. Hopefully move to a man's bar on monday

Nice to see the rehab going well mate

Cheers JC, and feeling the love from everyone else too

I'm not half getting some funny looks though with people wondering what I'm doing with an empty bar lol! Until they see the scar that is

Haven't been active enough on here for the past few months.

What surgery did you have VG?

Essentially had my shoulder reassembled! Detached my deltoid (lateral) taking two tendons off the bone and dislocating / subluxing my humerus in the process. So drilled a couple of holes, stuck in a couple of mounting pegs and lashed the tendons to them then put the delt back together in three layers.

It was as painful as it sounds!

f**k shoulders!

You planning to bin any exercises for good in order to avoid a repeat injury?

f**k shoulders indeed!

No I'm not to be honest Sam, there's no reason to as things stand, it appears to have been a freak occurrence or existing weakness.

Be a few months until I'm snatching though

Yeah, freak accident indeed. Keep plugging.

SOlid return!

I was back with the physio this morning and I've made considerable improvements. Movement patterns are much improved as is activation of the stabilising groups. My shoulders been a little tight this week, just because I've been using it, so had it loosened off a bit.

This week I can load the squat a wee bit, move to a 20kg bar for the compounds, start supporting my bodyweight with planks and press up variations, and start using heavier DBs to work on symmetry. So all good

Monday 10/06/2013

Squat
20kg x 10
40kg x 10 (x3)

Bench
20kg x 10 (x3)

Deadlift
25kg x 10 (x3)

Standing press
20kg x 10 (x3)

Barbell row
20kg x 10 (x3)

Hyperextensions x 10
Crunches 5kg x 10
Plank 3 x 5seconds
(All x 3)

Treadmill
800m in 4:12

Good to see you proper on the mend!

Tuesday 11/06/2013

Front squat
20kg x 10 (x3)

Seated DB press
8kg x 10 (x3)

Unsupported DB row
8kg x 10 (x3)

Press ups
BW x 10 (x3)

Supine pull ups
BW x 10

Crosstrainer
3 miles in 17:25 PB

Almost enjoyed that!

Movement patterns good and hopefully providing enough stimulus to halt or at least slow the catastrophic muscle loss!

Thursday 13/06/2013

Squat
60kg x 10 (x3)

Standing press
22.5kg x 10 (x3)

Deadlift
27.5kg x 10 (x3)

Bench press
22.5kg x 10 (x3)

Barbell Row
22.5kg x 10 (x3)

Crunches
7kg x 10 (x3)

Dorsal raises
BW x 10 (x3)

Plank
BW x 15seconds (x3)

Everything felt great today

BW down to 115kg