left shoulder: 10%. I can't press at all without significant pain (strength is still there)
bicep tendons: 70%. no numbness (yay), but still some discomfort. full strength though
right triceps tendon: 80%. mild tendonitis, mostly during triceps exercises.
I tried just hitting the bar, but the rotator cuff would not have it. It's feeling better, but more rest is needed.
(Sort of) Arnold Press:
35s x 30
45s x 20
55s x 10
65 x 8
75 x 5, 6, 5
If i keep my elbows really close when pressing, the shoulder feels fine, so I did these just to do some sort of compound exercise. Stopped at 75s when I started feeling like stability might be an issue.
Dumbbell Row:
85 x 8 (no pain)
100 x 8
115 x 8
130 x 6?
Gotta keep working on these.
Superset rows with one-arm triceps extensions.
Superset curls (up to 60s) sets of 6 and cable triceps for sets of 30. I did a few very light cable flyes too just to flush the area with blood and maybe remind my pecs what they're there for. :/
Finished with ab wheel and pnf. I really hope this shoulder thing heals quickly.
6 comments:
=[ get better
when i hurt my cuff badly I took a few weeks off and started just pressing, benching F's up shoulders.
Dave you have to get better!!! Raw nationals is in 4.5 weeks...what's the game plan?
I think Dave is strong enough to own nationals, he just needs to be 100%.
For tricep tendonitis: Do heavy (sets of 10-12) tricep extension *negatives*. Pull down with the good arm and do a super slow negative with the bad arm.
@Nick: the pain was random and not really associated with any movement. I just woke up one day and it hurt bad. I hadn't even benched the day before. Not sure what happened
@Vit: the plan is to win.
@Greg: the high rep sets and bands seem to help for me. Also, the pain isn't really any issue, as I can still go as heavy as I want without any side effects.
Dave, have you been sleeping on the shoulder at all? I know some of my "injuries" have been exacerbated or healing by sleeping in different positions.
I tried both sleeping on it (to limit night time mobility) and sleeping on the other shoulder. It feels about the same otherwise. I think it's healing ok, but isn't up to benching. I can at least do some pressing still.
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