The Bat Cave

[KnightTemplar]

Day 44/Week 15(Deload)

Hex Press:

2 X 8 X 16kg

One-Arm Pulldowns:

2 X 10 X 3Okg

Chest Supported Dumbbell Rows:

2 X 8 X 24kg

Rope Pushdowns:

2 X 8 X 22.5kg

 

[KnightTemplar]

Fuck my life.

I've had problems fully locking out my left arm since my left shoulder was operated on last year. Normally, it's not too much of a problem. But today I was doing Hex Press and the left dumbbell slipped at the top, trapping my right thumb between the two dumbbells.

My right thumb is now swollen and very sore. I'll be dropping Hex Press from my Program and replacing it with another pressing movement that doesn't aggravate my shoulders. Might be Dumbbell Bench with a neutral grip. Might be 2-Board Press or even Smith Machine Bench/Floor Press. I'll have to wait until my thumb heals enough to grip a barbell or dumbbell to decide.

The only positive is that this happened during a Deload Week, when I wasn't intending on lifting heavy anyway.

 

[golvmopp]

My two cents, for what it's worth.

I remember dropping a weight on my foot a couple of years ago, just when I had finally got the ball rolling with my training routine after a lengthy period of irregular activity.

What surprised me was that within five seconds of it happening, instead of reacting with immediate anger and disappointment, I saw it as an opportunity to exercise psychological flexibiliy via working around the area and doing some much needed re- and prehab.

You've already displayed the same mentality in this paragraph:

I'll be dropping Hex Press from my Program and replacing it with another pressing movement that doesn't aggravate my shoulders. Might be Dumbbell Bench with a neutral grip. Might be 2-Board Press or even Smith Machine Bench/Floor Press. I'll have to wait until my thumb heals enough to grip a barbell or dumbbell to decide.

Stick with the above solution-oriented mentality and accept that the injury is on a timeline of its own. However much misery you choose to impart on yourself during that period is up to you - just bear in mind that it's entirely optional.

This entire post could just as well have been directed toward me, had I been in a similar situation. Best of luck, and a speedy recovery.

 

[KnightTemplar]

My two cents, for what it's worth.

I remember dropping a weight on my foot a couple of years ago, just when I had finally got the ball rolling with my training routine after a lengthy period of irregular activity.

What surprised me was that within five seconds of it happening, instead of reacting with immediate anger and disappointment, I saw it as an opportunity to exercise psychological flexibiliy via working around the area and doing some much needed re- and prehab.

You've already displayed the same mentality in this paragraph:



Stick with the above solution-oriented mentality and accept that the injury is on a timeline of its own. However much misery you choose to impart on yourself during that period is up to you - just bear in mind that it's entirely optional.

This entire post could just as well have been directed toward me, had I been in a similar situation. Best of luck, and a speedy recovery.

Great post.

Honestly, my first thought when it happened was not, "Fuck, that hurt!" but, "Shit. Now I have to change my Program".

I won't be back to the gym until Wednesday. By then, I'll have a new plan set out and my thumb should be fully healed.

 

[KnightTemplar]

After talking it over with my Personal Trainer, we've decided to replace Hex Press with Kneeling Press Ups using Push Up Handles.

The Press Up Handles will allow me to use a Neutral Grip, which is easier on the shoulders. Also, unlike any form of Benching, Press Ups don't restrict the Scapula, which again helps with keeping joints healthy.

 

[KnightTemplar]

Block 5

Week 16/Day 45

Trap Bar Deadlifts:

4 X 3 X 77kg

One-Arm Pulldowns:

4 X 6 X 32kg

Chest Supported Dumbbell Rows:

4 X 6 X 24kg

Rope Pushdowns:

4 X 6 X 17.5kg

Kneeling Press-Ups:

4 X 5

 

[KnightTemplar]

Stair Climber:

5 Floors @ Level 5

 

[KnightTemplar]

Week 16/Day 46

Swiss Bar Bench Press:

4 X 3 X 37kg

Seated Machine Rows:

4 X 6 X 55kg

Swiss Bar Rows:

4 X 6 X 30kg

 

[Rob Battisti]

How’s the recovery going?

 

[KnightTemplar]

How’s the recovery going?

Slower than I would have liked, particularly upper body. My Bench was always weak, even before I got cancer. Now it's utter dogshit, due to the shoulder operation.

That said, Squat and Deadlift are making steady progress. All things being equal, I'm aiming for a 120kg SS Bar Squat and a 145kg Trap Bar Deadlift by the end of the year.

 

[KnightTemplar]

Day 47/Week 16

SS Bar Box Squats:

4 X 3 X 66kg

Leg X:

3 X 10 X 15kg

Low Machine Rows:

4 X 6 X 15kg

Romanian Deadlifts:

4 X 6 X 20kg

 

[KnightTemplar]

Stair Climber:

6 Floors @ Level 5

 

[KnightTemplar]

End of Week 16

 

[KnightTemplar]

Week 17/Day 48

Smith Machine Bench Press:

4 X 3 X 41kg

Rope Pushdowns:

4 X 6 X 23kg

Low Machine Rows:

4 X 6 X 30kg

Assisted Chin-Ups;

4 X 6 X 49kg

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 5