Been there done that bro. I blew my right distal biceps tendon doing atlas stone prior to 5 friggin meets I had scheduled last heavy training day POP, Man got to love the sound of it. LOL
I agree get in the gym NOW. I actually hit a pressing PR the day after I did it just couldnt row for shit LOL, then had surgery and kept hitting it hard. One arm dead lifts, pressing with one arm, GM’s with a safety squat bar and squats the same. GHR, Reverse hyper, one arm farmers, Plyo work for speed anything you can think of. Nail the rest of your body like normal.
Mine was bad had to do the same as you but hey had to take an extra inch off the tendon as it was frayed to hell.
I was in my cast 8 weeks, But got out of it and did a strongman comp like 6 weeks post cast ( not he smartest hitting in the world and I dint set any records but I did the whole thing completed every event and came in 10th over all.
Within 6 months I Deadlifted 650lbs in a meet, 8 months 675.
you can come back the hardest thing is dealing with possible limited supination, oh and getting full range of motion back, Then just getting the pressing stability and strength to come back. It takes time but youll be back and stronger and smarter mentally then ever.
I do suggest switching that hand to your over hand on the DL for at least the start, Mine will always be that hand now as the tendon stayed just that much shorter and tighter then the other.
Take plenty of fish oils and EAT UP as well try to not lose to much overall weight and dont be to pissed when your arm shrinks, mine came out about the size of my damn wrist but comes back fast just using it again in everyday life.
I was wondering about one arm pressing or rowing. Wouldn’t that make it that much harder for the repaired arm to catch up? I don’t expect much supination to come back because mine was pretty shredded too. I was thinking about going to a double overhand hook grip.