Single Arm Axle Lockouts (8” ROM)
30x5
40x5
50x5
60x5
80x5
100x5
120x3
120x5
130x5
117x5
117x4 (miscounted)
117x5
30x5
40x5
50x5
60x5
80x5
100x5
120x3
120x5
130x5
117x5
117x4 (miscounted)
117x5
One Arm Dumbbell Bench Presses (5 seconds eccentric)/Single Arm Ring Rows (noninjured side) : One Arm Band Rows (10 seconds holds, injured side)
70x10/bwx10 – lbx10
70x10/bwx10 – lbx10
70x10/bwx10 – lbx10
70x10/bwx10 – lbx10
70x10/bwx10 – lbx10
70x10/bwx10 – lbx10
Y Raises (no weight, 10 seconds holds
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
Iso Hold Lateral Raises (hold injured side)/Band Crossover Rear Delts (hold injured side)
27x15/µbx15
27x15/µbx15
27x15/µbx15
27x15/µbx15
27x15/µbx15
27x15/µbx15
Single Arm Band Triceps Pressdowns/Single Arm Band Hammer Curls
lbx20/mb+µbx20
lbx20/mb+µbx20
lbx20/mb+µbx20
lbx20/mb+µbx20
lbx20/mb+µbx20
lbx20/mb+µbx20
Stretching
Comments: This workout was all over the place. Not as a bad thing just the attempts to make sure work gets done and still try and aim for the shows I’m signed up for at this time. So the one thing that was different was no mobility work/warm-up stuff. I guess kind of makes sense since one side isn’t to be used and what I’m doing actually would require stability. Any ways, the lifting was going to be unique today. Starting things off with a bad idea haha. Seated lockouts with my axle. My rack isn’t exactly made for this kind of stuff and I had to raise it up so that my ROM was shorter since I’m so dang tall. Definitely needed assistance with setup for this. Balance was going to be tricky. I could feel on the good reps when things lined up and bracing for the obliques. Plan for these was work up to a tough set of 5 reps and then do 10-15% less for down sets. Working up in 5’s to get that volume in. Initially, doing 10lbs jumps but that seemed quite easy and then went to 20lbs which got tough real quick. I was actually surprised how tough 120lbs ended up being that I stopped and decided to give it a proper go with support stuff on (belt). I also figured I should give my elbow sleeve a test too since this was an opportunity. Yes, it definitely helps haha. 120lbs wasn’t super easy but it wasn’t difficult enough for a top set so I went up 10lbs and did that. Honestly, I could probably do more if I get used to things. My dad was behind me keeping the bar from going off. Down sets started out good. Second set, my dad was a little too aggressive with keeping it forward that it was actually putting it out of the groove. I had to explain that I was trying to have it back like a circus dumbbell for balance. Ended up missing a rep and not coming back for it. Last set felt much better with both of us on the same page. That was all of the dangerously stupid stuff for the session. So up next was a superset. A bit unique and I say this as a qualifier for things with the injured side vs the noninjured side. First part was dumbbell bench press with one arm. Long negatives on these. I did a few reps to prep with the lighter dumbbells and I was a little worried 70lbs would be too much with how 40lbs was feeling. But I picked right I feel. Granted I was given a range but if I can, I go further the longer range when it comes to reps and times for holds and such. The flip side for the other half of the superset was for the pulling muscles. My good side got to do single arm ring rows. I initially thought I was to do a certain variation and that was really tough. I could manage maybe 6 at most if I really tried. Then I saw that it was to be a much easier variation. Still challenging. The odd stuff was for the injured side. Kind of an idea concocted by Drew and I. Essentially, hook a band around the part of my triceps above the elbow joint and then holding the contraction and rowing this way. Range was 5-10 for the holds so this was a long set to do. And then I had to do these all two more times haha. After that, it was on to Y raises. No dumbbells, just using the weight of my hands for resistance. It was going to be enough with what was planned. Again 5-10 seconds for the holds and to do 3x10 on these. Oof, upper back is going to be tight. Next bit of the session was another superset for the shoulders. Lateral raises and band rear delt stuff like doing a cable crossover. In both cases, I was to only be lifting with my good arm and just holding the injured side in a static contraction the entire set. Another collaboration. Balance was a bit tricky for the dumbbell stuff. Using a bench to allow for some gravitational resistance took balance out of it on the band stuff. Shoulder was definitely cooked by the end. Last pairing for the evening was triceps and hammer curls with the bands. Ended up being about right with predicting things. My triceps are better when it comes to higher reps as far as fatigue compared to my biceps. Finished up the session and put stuff away before eating pot roast and then stretching. Wrist still not 100% but it can manage if need be. Elbow was full flexion (with no resistance) and full extension (with some resistance) at this point so that is a good sign and potentially ahead of schedule. I have a few more days in the sling to see how things go.
Comments: This workout was all over the place. Not as a bad thing just the attempts to make sure work gets done and still try and aim for the shows I’m signed up for at this time. So the one thing that was different was no mobility work/warm-up stuff. I guess kind of makes sense since one side isn’t to be used and what I’m doing actually would require stability. Any ways, the lifting was going to be unique today. Starting things off with a bad idea haha. Seated lockouts with my axle. My rack isn’t exactly made for this kind of stuff and I had to raise it up so that my ROM was shorter since I’m so dang tall. Definitely needed assistance with setup for this. Balance was going to be tricky. I could feel on the good reps when things lined up and bracing for the obliques. Plan for these was work up to a tough set of 5 reps and then do 10-15% less for down sets. Working up in 5’s to get that volume in. Initially, doing 10lbs jumps but that seemed quite easy and then went to 20lbs which got tough real quick. I was actually surprised how tough 120lbs ended up being that I stopped and decided to give it a proper go with support stuff on (belt). I also figured I should give my elbow sleeve a test too since this was an opportunity. Yes, it definitely helps haha. 120lbs wasn’t super easy but it wasn’t difficult enough for a top set so I went up 10lbs and did that. Honestly, I could probably do more if I get used to things. My dad was behind me keeping the bar from going off. Down sets started out good. Second set, my dad was a little too aggressive with keeping it forward that it was actually putting it out of the groove. I had to explain that I was trying to have it back like a circus dumbbell for balance. Ended up missing a rep and not coming back for it. Last set felt much better with both of us on the same page. That was all of the dangerously stupid stuff for the session. So up next was a superset. A bit unique and I say this as a qualifier for things with the injured side vs the noninjured side. First part was dumbbell bench press with one arm. Long negatives on these. I did a few reps to prep with the lighter dumbbells and I was a little worried 70lbs would be too much with how 40lbs was feeling. But I picked right I feel. Granted I was given a range but if I can, I go further the longer range when it comes to reps and times for holds and such. The flip side for the other half of the superset was for the pulling muscles. My good side got to do single arm ring rows. I initially thought I was to do a certain variation and that was really tough. I could manage maybe 6 at most if I really tried. Then I saw that it was to be a much easier variation. Still challenging. The odd stuff was for the injured side. Kind of an idea concocted by Drew and I. Essentially, hook a band around the part of my triceps above the elbow joint and then holding the contraction and rowing this way. Range was 5-10 for the holds so this was a long set to do. And then I had to do these all two more times haha. After that, it was on to Y raises. No dumbbells, just using the weight of my hands for resistance. It was going to be enough with what was planned. Again 5-10 seconds for the holds and to do 3x10 on these. Oof, upper back is going to be tight. Next bit of the session was another superset for the shoulders. Lateral raises and band rear delt stuff like doing a cable crossover. In both cases, I was to only be lifting with my good arm and just holding the injured side in a static contraction the entire set. Another collaboration. Balance was a bit tricky for the dumbbell stuff. Using a bench to allow for some gravitational resistance took balance out of it on the band stuff. Shoulder was definitely cooked by the end. Last pairing for the evening was triceps and hammer curls with the bands. Ended up being about right with predicting things. My triceps are better when it comes to higher reps as far as fatigue compared to my biceps. Finished up the session and put stuff away before eating pot roast and then stretching. Wrist still not 100% but it can manage if need be. Elbow was full flexion (with no resistance) and full extension (with some resistance) at this point so that is a good sign and potentially ahead of schedule. I have a few more days in the sling to see how things go.
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