John R's journal of 'seeya later pec'
Users viewing topic: & 1 Guest
| plonker |  | ... | 03-09-2010 @ 16:34 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | Ok... so last few weeks has been a bit stagnant but today and the last few days it seems to have loosened up a bit.... i was getting some sharp pains during some movements where it feels to be the upper part of the insertion and kind of feels like its in the delt..... but they have got much better over the last few days... can now support my own bodyweight in a press up position, don't dare go down though.... and almost all range is back including external rotation.... also pain in shoulder is still there but getting better.... left delt is noticeably smaller than the right.... today did elbow on knee db external rotation 5kg 12 reps.. felt fine... pressup holds for 30 secs felt fine single and double arm kneeling high pulley cable rows (felt really good) feeling rear delts and scap retractors burning nicely..... bent over 1 arn db rear flyes.... and some tricep rope extensions.... feels fine also... all high rep stuff all found out that if i tie some straps together and loop them around a barbell and hold them at the front with the bar on my back then i can do squats..!!! gonna give them a go on sunday, again not too heavy.. high reps.. don't want to tense up and strain anything other than that just doing stretching 2 days out of three, 3 x day and heating my shoulder 2x day with my hot water bottle... NHS... great for my injury.. been s**t for follow-up..... surgeon was great.. he has done three of these inujries this year alone... one of which was randomly in my home town of bedford... one of the blues players... but i am now on a list for a follow up appointment but i've kind of taken things into my own hands anyway.. eg (ditching my sling early doors) done lots of reading on rehab etc... and being a trainer anyway i kind of have a good idea of A and P especially of the shoulder.... will post after sundays session | ||
| mikehowarth | | ... | 03-09-2010 @ 16:36 |
 Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5685.0 kgs @ 100kgs UnEq | the "aftercare" can a joke sometimes if anybody knows what you can and can't do its you though | ||
| plonker | | ... | 03-09-2010 @ 16:47 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | ha ha cheers dude.... just looking at your stats... your DL and clean look way out of proportion... whats the deal with that??? | ||
| Joni | | ... | 03-09-2010 @ 19:53 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | good progress mate | ||
| plonker | | ... | 05-09-2010 @ 17:10 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | Right... Back in the gym using half reasonable weights.... Tried last week (light weight) looping straps around a bar and doing squats holding the straps in front.. (like a makeshift SSB) Started light and built up doing high-ish reps... sometimes feels a bit unstabel on the back but went really well Squats oly atg style 50x10 80x12 90x15 100x12 110x6 bar felt a bit wobbly so stopped short Stiff leg deads pec felt fine but i felt really conscious of it.. 50x12 80x12 90x12 then did some more rehab movements trying to get range back and shoulder balanced again (especially getting the rear delt working) then did some 2k isometric flys... went to about 30 degrees and held for about 30 secs.. felt fine... did that a few times then did some ridiculously light pec deck.. felt ok but again felt super conscious all the time.... anyway pretty pleased with it especially as now i can squat again  | ||
| Joni | | ... | 05-09-2010 @ 18:37 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | plonker said: then did some ridiculously light pec deck.. felt ok but again felt super conscious all the time.... i hated this part of the rehab. But at least i was able to work in with some nice student girls who used the same weights than me... | ||
| plonker | | ... | 09-09-2010 @ 16:12 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | More rear delt/lower trap/scap work/ external rotation.... pretty much every two days Gave squats with the straps another go today... ok but bar starts to roll back a bit.... still banged out a few sets of 100 1 arm db row 30k did an isometric pause at the top with hand pronated and neutral.. to try and get my rear delts firing again... 30k db shrugs+ farmers walk+ 2 sets db Romanian deadlift... did some supported arms length chin holds... felt good.... + some press holds for time as standard... 2 x 30 secs with 2k isometric hold at 30 degree on a cable machine... feeling pretty god, get the odd sharp pain in the pec here and there but its getting fewer and further between.. SO my second follow up appointment is on 7th oct..... brilliant nearly 11.5 weeks post... when i'll be pretty much back to doing everything (be it light) anyway..... useless... i'll go anyway just to get the all clear.... rubbish | ||
| plonker | | ... | 20-09-2010 @ 23:02 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | 9 Weeks post-op trained yesterday... best session yet.... Squatted properly for the first time.... pec feels fine.. bit of pain in rotator cuff to begin with... eased off though and today feels fine.. got up to 120x5 felt pretty comfy then did some fat grip DOH deadlifts... these make the width about 2.5" got up to about 120 for 2 or 3 didn't even noticed the pec floor pressing with 4 k dbs... felt good... bent over row (narrow neutral grip) got up to 50k... again felt great then some rope pulls ... shoulder feeling a lot looser.... and today no soreness in shoulder from the session... | ||
| plonker | | ... | 23-09-2010 @ 15:56 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | best session so far today... ez bar close grip bench sets of 50 reps..... supersetted with rope pulls... sets of 20... + some cable external rotation/ bent over cable raises/standing front cable raises.. starting to notice day by day improvement after a 2 week stagnation... another 2-3 weeks of this and i should be well on the way proper training again... annoying thing is that shoulder pressing actually hurts the pec a little but benching doesn't  joni.... did you have that or? | ||
| Joni | | ... | 23-09-2010 @ 20:55 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | nah man, for me both ache wait till you start doing something like stones, or pressing against squat bar/yoke - AUCH! | ||
| plonker | | ... | 26-09-2010 @ 10:26 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | Today Am: light farmers round robin to the park with two guys i work with... then stair stuff on a railway bridge.. then farmers back Pm: squats/light fat grip deads/rehab work just got back from Am session.. 40k farmers (jog) for about 50-60 metres each round robin until we got to the park... had about 5 go's each.... got to the bridge.. two flights of 15 steps 1x running up every step 1x running up every other step 1x jumping every step 1x jumping every other step 1x jumping every 3 steps 1x jumping every 4 steps 1x jumping every 5 steps (found my limit here) then 1 legged hops every step then 1 legged hops side on to steps then 5 times up and down running as fast we could (3-4 steps each stride) then the same farmers jogging back.... took about 30 mins total... great conditioning session.... legs jellified... loving the stair work... squats in 4.5 hours!! | ||
| plonker | | ... | 03-10-2010 @ 17:44 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | ok so similar to last week... nearly 11 weeks post-op Am... 45 k farmers to the park taking it in turns jogging 30-40 metres each all the way to the bridge.. then step jumps/hops and runs then 10 sets of 50 metre farmers relay then the same back to the gym taking in turns PM squats controlled descent atg 50x8 70x8 100x5 110x4 120x4 130x4 140x4 140x 3 140x3 140x3 lying ham curls.. stack, sets of 5 toes pointed up concentrically pointed away eccentrically 5 second descent Ez bar close grip shoulder press/ 4k 1 arm db press (bad arm) flat very close grip bench sets of 6/ press up on smith machine bar at about 1 metre sets of 6 then db on knee external rotation 4 k x3 x 15 bad arm... feels very good good today...... see surgeon thursday... see what he says... | ||
| plonker | | ... | 05-10-2010 @ 15:11 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | deficit deads (snatch grip) 130 x10 x 4 strict close grip press 6 x 20 x 3 pain free... good times | ||
| MrSmall | | ... | 05-10-2010 @ 15:12 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | hows it going? | ||
| plonker | | ... | 05-10-2010 @ 20:50 |
The world famous projectile vomit master Member 1293, 443 posts SQ 210, BP 155, DL 280645.0 kgs @ 105kgs UnEq | last week or so noticeably better... not getting anywhere near the same little niggles here and there as i was... see surgeon thursday... but feeling really good at the mo.. | ||