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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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injured guy benching
lots of rotations, pull aparts, face pulls, band pressdowns
close grip floor press bar x 20, 95 x 10, 135 x 10, 185 x 10, 225/275/315 x 5, 225 x 20
close grip bench with sling shot 280 x 6, 320 x 6, 370 x 4, shut it down could feel a tug on the shoulder
csr 5 x 10
rolling tris 5 x 10
pull aparts 4 x 12-15
hammer curls 4 x 6-10
better than nothing
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jjackkrash
Level 3
Join date: Apr 2009
Location: Washington, USA
Posts: 4623
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That's great work for most healthy guys. I hope the recovery is steady and full.
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hel320
Level 1
Join date: Nov 2007
Location: Alabama, USA
Posts: 3777
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PeteS wrote:
better than nothing
Better than most.
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SteelyD
Level 4
Join date: Jun 2007
Location: Maine, USA
Posts: 11776
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hel320 wrote:
PeteS wrote:
better than nothing
Better than most.
THIS
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greystoke
Level 0
Join date: Aug 2006
Location: North Carolina, USA
Posts: 520
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Your limping along, is better than most guys in a full sprint.
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MattyXL
Level 1
Join date: Jun 2008
Location: New York, USA
Posts: 7775
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following and lurking as usual
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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THANKS ALL.... BULLDOG, ELABORATE ON FRONT SQUATS.
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bulldog9899
Level 0
Join date: Jan 2010
Location: Indiana, USA
Posts: 3896
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PeteS wrote:
THANKS ALL.... BULLDOG, ELABORATE ON FRONT SQUATS.
Well Pete, Front Squats have to be very important since there has been whole threads on the PL section....LOL
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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sorry for the caps lock and my lack of a sense of humor last night
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thebruce13
Level 1
Join date: Mar 2012
Location: Manitoba, CAN
Posts: 126
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If this a recovery WO I look forward to seeing a post recovery WO. 315x5 floor press and 370x4 with slingshot are very respectable. Good WO overall. How and what did you do to shoulder?
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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thebruce13 wrote:
If this a recovery WO I look forward to seeing a post recovery WO. 315x5 floor press and 370x4 with slingshot are very respectable. Good WO overall. How and what did you do to shoulder?
about 6 weeks ago I was trying to work with a Inzer SDP bench shirt, took 720 for a double off the one board, was trying to stay 'elbows out' to builds more tension in the shirt, on rep two I felt a pop/tear in my right shoulder. been pussy footing it around with my bench ever since.
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DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 1120
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Pete glad you decided to keep posting. I've been reading for inspiration for several months but never posted as my normal work is still a little bit shy of your injury work. I'll be watching as I've been dealing with a nagging shoulder issue for months. Mine has been getting a little better since I added a lot of medial and rear delt work a couple of weeks ago (reverse grip OH Presses, upright rows, dumbbell cleans, etc..)
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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after a couple of hours of yard work, and a nap in hammock did this:
elliptical, 40/20 intervals 15 minutes
1.5 mile walk
spread eagle sits 3 x 12
ss/w
planks 3 x 30 sec, each set with 27lb toddler on back
pullaparts 3 x 30
ext rotation 3 x 30
stretch and roll to follow
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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DBasler wrote:
Pete glad you decided to keep posting. I've been reading for inspiration for several months but never posted as my normal work is still a little bit shy of your injury work. I'll be watching as I've been dealing with a nagging shoulder issue for months. Mine has been getting a little better since I added a lot of medial and rear delt work a couple of weeks ago (reverse grip OH Presses, upright rows, dumbbell cleans, etc..)
thanks for following, hoping to get it back in line sooner than later
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SteelyD
Level 4
Join date: Jun 2007
Location: Maine, USA
Posts: 11776
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Pete- how much of your current injuries, large or small, are 'new'. I guess what I'm asking is are the minor setbacks usually stuff that has been recurring over the years, or are you experiencing new tweaks and things?
I keep getting dogged by the same-ol-same-ol'-- back and SI. Luckily, not too much new in the mix (yet).
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lil power
Level 0
Join date: Jun 2010
Location: Tennessee, USA
Posts: 1286
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Pete, are you just going to rehab or maybe see a dr?
question on the SDP as I haven't gotten into mine yet (will after this meet in April) I've heard elbows out until it locks up and then tuck hard?
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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Steely,
Current injuries: right shoulder, new, due to experimentation with the shirt as noted above. Dislocated rib, new. left shoulder, recurring issue/nagging problem from old injury, feels good right now though. Plantar fascitis developed over last year in both feet. pevlic tilt/hip flexor issues, recurring, due in large part to a botched knee surgery 20 years ago, at times causes me to twist when squatting, GMs, etc.
Vikki,
just pursuing rehab for now, might go in to see ortho if I don't feel there is enough progress.
Regarding the SDP, yeah, that is how to get the most carryover, but obviously my shoulders couldn't handle that. I will be back in my Ace tucking the whole way down going forward.
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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20 min elliptical early a.m.
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kpsnap
Level 0
Join date: Feb 2010
Location: Colorado, USA
Posts: 6394
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Just the thought of flaring in the bench makes my shoulders scream.
Getting old is great, ain't it?
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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kpsnap wrote:
Just the thought of flaring in the bench makes my shoulders scream.
Getting old is great, ain't it?
yeah, and I benched flared for 20 years before it finally caught up with me.
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kpsnap
Level 0
Join date: Feb 2010
Location: Colorado, USA
Posts: 6394
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I know BBers bench flared. But what's the benefit? I did it for awhile, but I attribute it to bad form. My coach now yells at me the minute I flare.
Interesting to read the litany of your injuries. I suspect many of us have a list like that. Workaround is the best modus for me anymore.
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Led
Level 0
Join date: Jan 2012
Location: Oklahoma, USA
Posts: 193
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kpsnap wrote:
Just the thought of flaring in the bench makes my shoulders scream.
Getting old is great, ain't it?
No question on this...both of these.
Heal up brother.
I like the "nap in the hammock" workout the best...tis the season for that.
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PeteS
Level 0
Join date: May 2009
Location: Minnesota, USA
Posts: 5188
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nap in the hammock was the bomb, going to try to keep that in my regiment for the next few months
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