I've been absent for a while, well over a month, but I'm back. I have recently suffered a torn pec and can't press for another month and a half. It's my own fault I have neglected my own advice and don't do my recovery work. Shame on me!!! My right internal shoulder rotation is dismal to say the least and my upper back and shoulder girdle is full of adhesions. Well since injuring my pec I have been doing shoulder mobility work, foam rolling, and using my Ther-a-cane. I would recommend the Ther-a-cane to any one. I didn't realize how tight and bad off I was until I started really digging.
With this injury I have had to change my training since I can't bench, which to be perfectly honest with you I hate benching but it does suck since I hit a huge PR a week before the injury. I can overhead press with no discomfort and have been pounding the heck out of my upper back. Recently I started putting cleans in my programs, I guess I'm just reliving the glory days of my Oly lifting career. First night back to the Oly lifts and I easily cleaned 275 for a slow triple. What the hell is a slow triple? Well it's a set of 3 where you can catch a quick breath and reset. The Oly lifts are not designed to be done for reps (Sorry Crossfit).
My goals are to:
1) Heal my pec with out a major setback by increasing my shoulder mobility and health
2) Practice what I preach about doing recovery work.
3) Increase my bench press without bench pressing.
I'll let you know how that works.
