*** The 2017 Gym Rats Thread ***

mrthingyx said:
I believe the expression in polite internet society is "in for breasts."
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They'll be in a bag, in a bin somewhere in Wroclaw! I had a little 'something' on my left side which was either missed first time or hadn't healed as well, revisions were free... thought I might as well get it done. Took lots of pictures of food though - it's so cheap there. Ate like a king for a couple of days and had zero food the entirety of Monday. :(
 
shroomz said:
No I do door stretch and shoulder dislocations with a pipe, and finish the day with rotator cuff work
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Start with rotator cuff work; I used to do 3 sets of 15-20 before doing anything press-y (internal, external and across both saggital and axial planes [humerus vertical next to your body and then out at 90 degrees]).

Somnambulist said:
They'll be in a bag, in a bin somewhere in Wroclaw! I had a little 'something' on my left side which was either missed first time or hadn't healed as well, revisions were free... thought I might as well get it done. Took lots of pictures of food though - it's so cheap there. Ate like a king for a couple of days and had zero food the entirety of Monday. :(
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Hope the recovery goes well.
 
mrthingyx said:
Hope the recovery goes well.
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Cheers. It's mostly just not doing anything taxing and letting the swelling/bruising go down and the wound heal. My notes say I can begin light activity after 2 weeks and resume normal activity after 3 (albeit whilst having to wear an unflattering compression garment for 6-8 weeks 24/7) but the recommendations I've seen for lifting weights typically advise waiting longer. I might start doing some very light/higher rep stuff that can be done without too much arm use for the lower body at the 2 week mark and see how things feel at the 3 week mark for very light upper body work (in b4 benching just the bar) just so I don't get completely de-trained and have some momentum to start building the weights back up without too much of a risk factor.
 
Don't worry about losing your gains or strength; you're playing the long game when you're going to the length of having surgery. There's zero point in hurrying recovery after flying out and going through all of that discomfort and pain.

I wouldnt lift for 3 - 4 weeks and you don't want to be touching heavier work for 6 weeks. Your chest and shoulders are going to become tight as hell and you won't be able to stretch due to the internal recovery going on.
 
Besides, you don't lose that much strength over a few weeks. Heck, even in a year you won't lose a huge amount if you're sensible.

Get well soon. Can we get an admin to rename you to Somnabooblist? :D
 
mrthingyx said:
Start with rotator cuff work; I used to do 3 sets of 15-20 before doing anything press-y (internal, external and across both saggital and axial planes [humerus vertical next to your body and then out at 90 degrees]).



Hope the recovery goes well.
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I'll swap to do rotator cuff work first, thanks. Do you do any dedicated "strengthening" on top or is the warm up enough? What about the bench and OHP?
 
shroomz said:
I'll swap to do rotator cuff work first, thanks. Do you do any dedicated "strengthening" on top or is the warm up enough? What about the bench and OHP?
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The more you do the more you will have to use greater resistance/weight to achieve the same activation... so you are strengthening it just by using it properly.

Do it before any shoulder work (bench, press, whatever) and keep the workloads VERY light for the main movements. If you do them at all (I would suggest leaving them for a couple of weeks).
 
I seem to have weakened my right shoulder benching. Makes a change from it being my left! Oh well, 3 weeks and I will have a 2 week break. Weird though, feels like an impingement, but also more like the base of my trap. Deadlift day tomorrow. My favourite :)

I think I need to up my shoulder rotation weights. Haven't increased them much for a while.
 
CaptainRAVE said:
I seem to have weakened my right shoulder benching. Makes a change from it being my left! Oh well, 3 weeks and I will have a 2 week break. Weird though, feels like an impingement, but also more like the base of my trap. Deadlift day tomorrow. My favourite :)

I think I need to up my shoulder rotation weights. Haven't increased them much for a while.
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Quality, not quantity.

Make sure your shoulder is perfectly positioned.
 
Just skimming through and seeing a few mentions of people adding load to their "rotator cuff" exercises.

This kind of hints that you're completely missing the point of the exercises. The rotator cuff consists of several tiny muscles. Adding load simply requires that the bigger muscles in the area do the work, making the movement redundant.

If a couple of weeks of very light, perfectly executed rotator cuff exercises hasn't fixed your problem, then either you are doing them wrong (positional/activation fault) or you don't actually have a problem caused by your rotator cuff.

In my experience, almost no one needs to do rotator cuff work because it's far more important that they fix their horrible shoulder positioning. Passive tension and positional restriction can prevent even the healthiest muscles for doing their jobs correctly.
 
Tom Martin just ticked a 400kg deadlift at <100kg in comp off the list. Think he squatted 350kg (wraps) and 207.5kg bench too. Such strong.
 
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120 x 5 today for squats. Quite pleased with myself. Need to work on my left hip abductors as I think weakness here might be what's causing my left knee pain.

Also aiming to do a bonus HIIT workout on the bike after each weight training session to try to shift some extra pies.
 
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