3/31/08

Saw the trainer today. He confirmed what I suspected. I have a Type 1 separation, which is the lowest of 7 levels, so that could be worse. I can still do pull-ups, back squats, certain ab drills and anything else that doesn't cause pain except overhead pressing and dips. In a week or so I'll experiment with adding in some push-ups. The trainer said light bench, but I'm sure push-ups count for that. The biggie is no dips and no overhead work of any kind for at least 3 weeks. After 3 weeks I can start very light, so I will start with the wife's 20 pound KB (no laughing please!) and then maybe move up to the 16kg, providing I can get one on ebay. In the interim I will do PTP style back squats for a few weeks and mix in some pull-ups and ab work. Again, not great, but better than nothing, and maybe I will see gains in the squat, which is a lift I've been lazy on.

Today I messed with a lot of things and found that deadlifts are bad and Zerchers are even worse. Front squats hurt but back squats are ok, and weighted sit-ups pose no problems. Pull-ups were ok but I need to go easy on these to avoid straining the shoulder.

PTP Squats:
5x150, 5x135

Pull-ups:
5 weighted at 25 pounds
3x10 unweighted

Sit-ups on GHD:
5x5x25

Pistols:
3x (1,2,3) ladders

Thanks Colin and Franklin for the encouragement. I know I will come back stronger, but these setbacks are no fun.

Edit: Just ordered a 16kg on ebay. I will use that for a lot of work when I start making my comeback here in a few weeks. I'd like to have one anyway so I can have a lighter bell to practice new drills with. I've been tempted to get one of Jeff Martone's H2H DVDs, and I will be more likely to do that now. When I start being able to use my shoulder again the focus will pretty much return to pure strength with a limited amount of conditioning. I will do KB stuff making circuits out of the different drills and maybe like one CrossFit WOD a week, with the rest of the time devoted to getting stronger again.