Day 1
A1) Plyo Pushup x 3
A2) Floor Press 104 kgs x 3, 5, 85 kg x 10
A3) Band Face Pulls x 20
B1) Chin-up x 5, 8, 12/3/3 rest pause set
B2) Goblet Squat (heels elevated) 26 kg x 10,10, 20
Hurt my back a week ago pushing deads too hard. Went for an extra rep on final set, heard the crunch and immediately dropped bar. Knew I had it in for myself. The first few days are brutal. I’ve had this same injury many times before, and it seems to heal quicker as time goes on. At first, breathing is hard and sharp pains shoot through my back and hips. I didn’t sleep well as nearly every position was uncomfortable. While I was pretty immobile the first couple of days, I knew my best path to recovery was yo begin move. So I did what I could.
Flexion became intolerant so I had to move in which ever ways I could. I did mostly core, shoulder stability work like walkouts, palloff presses, pushup plusses, single leg work, whatever didn’t hurt. I just had to move. Single limb work such as single leg RDL’s and lunges along with the ab work, reverse bridges and a bunch of band work helped me get back. By the 5th day, I felt good enough to do dips, one arm pushups, FL rows, and weighted single leg work. Today, the barbell finally felt ready to be lifted again. I added a rep to my best Floor press with this bar. I say this one as it’s shorter than normal, do my optimal grip width is narrower than I’d like. Fine with this for now. Added the explosive movement and band work between sets. I’d like to keep having a dynamic movement with the days main lift. Keeps me peppy. Also practiced OAP a bunch during the time. Still funky movements at my right shoulder but it’s sloooowly improving.
Floor Press
Some OAP singles, some with band and some attempts “naked”. Still needs work but it’s getting there. Seems there’s a different issue every rep. Sometimes it’s torso lean, sometimes it’s unloaded side rising first, sometimes it’s shoulders rising above hips and sometimes it’s the shoulder dumping forward and an awful twist. However, it’s the best my right arm has looked on its own in this exercise.
Finally, an attempt with no band