T Nation

It's true homies, eagles don't roam in flocks


#1

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


#2

That's great work for most healthy guys. I hope the recovery is steady and full.


#3

Better than most.


#4

THIS


#5

Your limping along, is better than most guys in a full sprint.


#6

following and lurking as usual


#7

May I suggest Front squats ?


#8

THANKS ALL.... BULLDOG, ELABORATE ON FRONT SQUATS.


#9


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#10

Well Pete, Front Squats have to be very important since there has been whole threads on the PL section....LOL


#11

sorry for the caps lock and my lack of a sense of humor last night


#12

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?


#13

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.


#14

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..)


#15

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


#16

thanks for following, hoping to get it back in line sooner than later


#17

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).


#18

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?


#19

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.


#20

20 min elliptical early a.m.