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-   -   Hazzard's Training Log: The Return From Injury To Swoletrophy (http://www.muscleandbrawn.com/forum/showthread.php?t=10256)

Hazzard 06-11-2012 04:09 PM

Hazzard's Training Log: The Return From Injury To Swoletrophy
 
As a few of you know, I tore/partially tore/inpinged my internal rotator (subscapularis) of my rotator cuff, haphazardly throwing around a 140kg whilst wearing my slingshot. Went to the doctor a few weeks ago and he thought I had torn it, but since then and in the time it's taken for my shoulder specialist appointment (on the 25th), it's got a lot better. I can now get my hands into proper squat position, but it still feels pretty tight in my shoulder so hopefully another week and I'll be doing full squats again.

Deadlifting is fine and arm work is fine, so I've been nailing my triceps and doing lots of chest-supported rowing (I haven't tried barbell rows yet, but my shoulder doesn't like the 'pull' of the cable row, much like cable curls), plus various squat, pull and leg training variations. I'm going to end this period of injury with even bigger legs than I already have - which is saying something!

Tomorrow is my first day of attempting to bench since the injury occurred and I'm going to keep it nice and light, wear my slingshot, and work to a 3-board. Be interesting to see how it goes.

Thought it would be a good time to start a new log, as with this injury being preceded with some pretty hench-tastic lifts it was time to start anew anyway and start a new cycle to creep back up to even bigger PBs. Currently sitting at a 250kg squat, 175kg bench press and a 265kg deadlift.

Bring on the (mostly) shoulder-less training!

Fazc 06-11-2012 04:12 PM

Welcome back big man, keep your head up it will get back to normal!

http://www.webweaver.nu/clipart/img/...art-basket.gif

bruteforce 06-11-2012 04:13 PM

Get healthy and smash some big weights Hazz

Hazzard 06-11-2012 04:16 PM

11/06/12

5"-High Trap Bar Deadlift
Warm-Up
210x1
235x1
250x1
262.5x1
272.5x1
280x1
290x1
300x0

Pulled a 272.5kg trap bar dead from the floor the week after my injury and my form turns to utter shit pulling that far down, so I decided to try starting on a couple of wooden railway sleepers we now much in the gym and my form is a lot better, whilst only raising the bar up by 5".

Sumo Speed Deadlifts
140 plus double green band x1x3 sets
160 plus double green band x1x4 sets
180x1x3 sets

These were crazy fast. I mostly did them to work the hip thrust (bar hump) at the top and really fired my hips hard when nearing the top. Good stuff. With the band I just laid it over the top of the bar and looped it under my feet to hold it down.

Leg Press
Warm-Up (kind of, more of a pyramid up)
410x14
410x9

Hit 400x16 last week so I'm going to keep cranking the weight up on these and hitting reps.

Fazc 06-11-2012 04:27 PM

Quote:

Originally Posted by Hazzard (Post 250183)
5"-High Trap Bar Deadlift
Warm-Up
210x1
235x1
250x1
262.5x1
272.5x1
280x1
290x1
300x0

Almost feel sorry for your shoulders then you pull 290 haha!

Good job!

5kgLifter 06-11-2012 04:34 PM

Nice work Hazzard! :rockon:

big_swede 06-11-2012 04:38 PM

Haha way to work around the injury:-)

LtL 06-11-2012 04:39 PM

Strong pulls now give me my band back you thieving ****.

See you Wednesday for a shirted max bench. You excited?

LtL

markievicz 06-11-2012 04:39 PM

Here's to a speedy recovery and even bigger lifts.

Some great training going on despite the shoulder problems......

Hazzard 06-11-2012 04:40 PM

Quote:

Originally Posted by bruteforce (Post 250180)
Get healthy and smash some big weights Hazz

Thank you buddy.

Quote:

Originally Posted by Fazc (Post 250179)
Welcome back big man, keep your head up it will get back to normal!

http://www.webweaver.nu/clipart/img/...art-basket.gif

Haha, thank you buddy. <3

Quote:

Originally Posted by Fazc (Post 250188)
Almost feel sorry for your shoulders then you pull 290 haha!

Good job!

Deadlifts are the one thing I can keep smashing out! Thank you man.

Quote:

Originally Posted by 5kgLifter (Post 250196)
Nice work Hazzard! :rockon:

Thank you Babs! :D


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