Training has been going superbly. Did a full 4 days this week. On ME day I did more of a RE approach using unilateral lifts to accommodate my bad shoulder. For the main lift I dumbbell pressed a 100 lb. dumbbell one-handed for 10 reps, then switched to a 50 lb. dumbbell with my bad arm for 30-40 reps (not full ROM). Imbalances? Tough, they'll even it out when I'm better. There's absolutely no reason to let my other 3 limbs suffer in the meantime.
On Tuesday I did DE with weighted depth jumps. Holding 40 lb. dumbbells, I jumped on a 28-inch box for 10 sets.
Yesterday I did RE with rows.
Today, disappointment set in as I realized I'm unable to do squats - my shoulder, while improving in strength (I'm able to use it functionally with no pain for many exercises one would think otherwise about), is not flexible enough to grasp the bar behind my back. I did front squats instead, but my legs were so sore from Tuesday that I barely managed 275 for three reps. It felt gratifying to lockout through the pain, even though that weight used to be child's play.
Also went on a long run on Wednesday.
Friday, August 27, 2010
Friday, August 20, 2010
Entry #828
Just got back from the gym after my first day since the injury. I didn't last long.
I would chalk that up to successful condition monitoring. I didn't hurt myself or experience any resonating pain. I simply began to note that my shoulder was growing more sore so I terminated the session. It was rehabilitative and productive while it lasted, so I'm calling it a success as far experimenting with my ability and trying to get a sense of how to train from here on out is concerned. I went in with the intent of doing a bodybuilding-style workout with lots of super-sets to compensate for the drop in weight, but that didn't happen. I managed to put up 135 on pin press, but I decided that going to the intended 225 for reps would have been too much. Besides, the bounce of the barbell on the safety bars wasn't feeling too good. I should try this again with board pressing instead.
I'm toying with the idea of using the TFS pyramid scheme on board presses. Because the volume is high in reps, the weight is kept reasonable - but because it's applied in "bursts" instead of fewer, longer sets, it can still be relatively heavy and healthy for my shoulder (by the way, I'm foregoing bench press for board and pin press due to the limited ROM, of course). I also want to try doing bodybuilding-form bench press to incorporate more chest and less shoulders (maybe stopping an inch above chest level, still).
Finally, I'm following Diesel Crew's rehab video, although I'm not following it as a strict regimen 6 days a week or anything.
It's frustrating but my condition continues to improve. I will be back. I will have revenge.
I would chalk that up to successful condition monitoring. I didn't hurt myself or experience any resonating pain. I simply began to note that my shoulder was growing more sore so I terminated the session. It was rehabilitative and productive while it lasted, so I'm calling it a success as far experimenting with my ability and trying to get a sense of how to train from here on out is concerned. I went in with the intent of doing a bodybuilding-style workout with lots of super-sets to compensate for the drop in weight, but that didn't happen. I managed to put up 135 on pin press, but I decided that going to the intended 225 for reps would have been too much. Besides, the bounce of the barbell on the safety bars wasn't feeling too good. I should try this again with board pressing instead.
I'm toying with the idea of using the TFS pyramid scheme on board presses. Because the volume is high in reps, the weight is kept reasonable - but because it's applied in "bursts" instead of fewer, longer sets, it can still be relatively heavy and healthy for my shoulder (by the way, I'm foregoing bench press for board and pin press due to the limited ROM, of course). I also want to try doing bodybuilding-form bench press to incorporate more chest and less shoulders (maybe stopping an inch above chest level, still).
Finally, I'm following Diesel Crew's rehab video, although I'm not following it as a strict regimen 6 days a week or anything.
It's frustrating but my condition continues to improve. I will be back. I will have revenge.
Monday, August 2, 2010
Entry #827
Injured my shoulder today. Since typing is kind of painful I'm just going to copy-and-paste the explanation from GameFAQs:
Today I was doing Arnold presses (http://ironechelon.webs.com/ArnoldPress.htm) with 85 lb. dumbbells. Usually this doesn't pose much trouble but I'd just done 8 sets of dips (working up to 135 lbs.) and fatigue was a factor - consequently, it felt harder than I expected it to. I managed 5 reps, but on the 6th, as I struggled overhead, I suddenly felt the left dumbbell fall backward...with my arm in tow. I heard a CRUNCH in my shoulder as the humerus popped out of its socket. The weight fell on the ground and my arm hung loose as it somehow popped itself back in. What a wuss. I was so ashamed of it, I shunned the other limp arm as I continued lifting with my good one. Then I decided to end things there.
Not to state the blatantly obvious, but more as a reminder: lift heavy or lift more reps (though still moderately heavy, just enough for the rep range), but if you ever try to combine the two and really attempt to power every rep, don't push it when you start having trouble. This is how I've injured myself in every single instance. It always happens on the last rep and, except for this time, on the last set.
Today I was doing Arnold presses (http://ironechelon.webs.com/ArnoldPress.htm) with 85 lb. dumbbells. Usually this doesn't pose much trouble but I'd just done 8 sets of dips (working up to 135 lbs.) and fatigue was a factor - consequently, it felt harder than I expected it to. I managed 5 reps, but on the 6th, as I struggled overhead, I suddenly felt the left dumbbell fall backward...with my arm in tow. I heard a CRUNCH in my shoulder as the humerus popped out of its socket. The weight fell on the ground and my arm hung loose as it somehow popped itself back in. What a wuss. I was so ashamed of it, I shunned the other limp arm as I continued lifting with my good one. Then I decided to end things there.
Not to state the blatantly obvious, but more as a reminder: lift heavy or lift more reps (though still moderately heavy, just enough for the rep range), but if you ever try to combine the two and really attempt to power every rep, don't push it when you start having trouble. This is how I've injured myself in every single instance. It always happens on the last rep and, except for this time, on the last set.
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