Saw a physio guy, and the same one who the WSM sees. He said there is zero chance the cuff is fully torn apart because of how much I can still move my arm and how little it hurts. He gave me the following plan for recovery: start at 60-70% of my max weight and do 2-3 sets of 5 reps. Each session increase the weight 5% though dont do more than 10% in a week. He said I would be fully healed in 4-6 weeks. He is certainly more optimistic than me, but I am happy to hear he thinks this of course. He added the caveat that for every session I should never go to failure, and make sure I always have 2 reps left in the tank. So now I have to ask myself what is my 7 rep max? I have no idea. A bench 1rm chart says it should be between 225 and 230, which sounds about right. So assuming the guy knows what hes talking about, in 2 weeks I will already be doing intense sessions and in 3 weeks I will be nearing full power. Thunor willing, it will be so and my shoulder will be healed.
He also told me there is imbalance in my body because my back isnt as strong as my chest, but I need a strong back to balance my chest. He is right of course. He also said I should do more core work and just getting core strength from squats isnt enough. So he recommended this weird exercise where you basically hold onto a bar and strain your lats while doing reverse crunches. Its alright I guess, maybe I will do it. Most back stuff is both boring and puts extra strain on my bicep tendons, so its not easy to find a solution. Realistically I should prolly be doing some lat pulldown variation that uses less biceps but that would require going to a gym so probably wont happen soon.
Anyone interested in a group fitness challenge?
For all my upper body problems, I have turned the tide on my squat stagnation. Yesterday I officially became 100 lbs stronger in squats than last year, and I hit the goal 3 weeks early. I will run out of weights to add to the bar long before I can do another 100 in the coming year, but I'll deal with that problem is 6 months or so when it happens.
I'm doing pause squats, ass to grass at 80kg now. Feeling the burn better than with heavier weights and I keep losing fat and gaining muscle. According to the shaman.
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Anastasios
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- Joined: Sat Sep 16, 2023 3:41 pm
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I dont know how many training sessions I missed posting but last bench I got 140 x 8 and last night squats 180kg x 8.
Been super busy lately, I think I got up to working over 90 hours the past week.
Blood test next week and cycle start.
Been super busy lately, I think I got up to working over 90 hours the past week.
Blood test next week and cycle start.
Slow down colopedo. Gotta live to enjoy the gains.
555 ego boosts keep coming. Friend asked how I got so big. He wants his son to start training with me.
Som-Pong wrote:555 ego boosts keep coming. Friend asked how I got so big. He wants his son to start training with me.
We'll be the judge of this not the rice farmer neext door, post a pic.
Anastasios wrote:I dont know how many training sessions I missed posting but last bench I got 140 x 8 and last night squats 180kg x 8.
Been super busy lately, I think I got up to working over 90 hours the past week.
Blood test next week and cycle start.
Whats your estimated 1RM for bbench and squat currently?
Vutulaki wrote:Som-Pong wrote:555 ego boosts keep coming. Friend asked how I got so big. He wants his son to start training with me.
We'll be the judge of this not the rice farmer neext door, post a pic.
I've grown out of posting pics. And he's actually a coal burner (like your ex) who has never seen a gym. Anyways, I'm happy as long as I gain muscle and lose fat. Finally doing less ego lifting and focusing on form with lower weights. More gains with less pain.
I told you years ago that posting your pics online was a bad idea, especially since I have a list of the image locations thhat id be willing to sell you
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