Bob's back rehab

Discuss online journals with trainers and training peers

Moderators: Ironman, Jungledoc, ianjay, stuward

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Mon Jun 25, 2012 4:43 pm

cheers Andy, I'll start a new log and you can merge them

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: Bob's back rehab

Post by Oscar_Actuary » Sat Jul 07, 2012 8:01 pm

"Cable Rope Row to Neck (stack loaded)"

How flared are you elbows for this one?
also noted the cable concentration curls. I like doing cable curls too, esp with the rope.


I always think about Tim when working with my cable attachment. He gave me the confidence to spend the money. We had the same brand of power cage. While it's less expensive, Tim made me feel comfortable of the quality, so I too the plunge.

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Sun Jul 08, 2012 7:41 am

i treat is as kind of a face pull so at the top position they are very flared indeed. Kinda like a bodybuilder hitting a double biceps pose with the hands at neck/chin height.

I meant to write cable "preacher" curls instead of concentration, although I don't think it matters really. I feel a much stronger contraction in my biceps using cables than I do with dumbells. Not sure why, maybe because it's easier to jerk dumbells than cables.

It's funny you should say that about thinking about Tim, I've recently started doing loads of reps of shoulder dislocates with a wooden dowel to fix my shoulder issues. It's only been a few days but already I feel the difference. Tim told me to do this years ago but for some reason I didn't listen. Looking back, I don't think I saw Tim give bad advice to anyone, ever. Miss that guy.

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Wed Jul 11, 2012 6:27 am

shoulder was really hurting so I went and got more ART done. My daily shoulder rehab protocol is now

stretch levator scapulae (a la Cressey http://www.ericcressey.com/a-simple-shoulder-fix" onclick="window.open(this.href);return false;)
stretch pecs (no surprises there)
strengthen serratus anterior (scap push ups - 50 - 100 a day!)
foam roll the hell out of my rhomboids (I've actually been doing this wrong. Oops)
Band internal/external rotations

I'm to drop the shoulder dislocates until my shoulder is healthy again. Turns out they were making it worse. I'll probably go back and get some more ART done in a couple of weeks.

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Mon Aug 20, 2012 11:27 am

had a bit of a eureka moment regarding me ole shoulder

If I kneel on one end of a resistance band, angle my torso about 45 degrees forward and do a sort of band prone trap raise, a set of 20 or so with my band makes my shoulder feel AMAZING. Completely pain free.

I could kick myself for not trying this sooner. I knew the problem was my insane rhomboids locking my scapula into downward rotation, but for some reason I'd been concentrating all my band work on EXTERNAL rotation when what I needed was UPWARD rotation!

Silly me. Still, I am confident that 100 reps or so of this a day broken up over the course of the day should sort me right out. Also going to do a few sets as part of my warm up from now on.

User avatar
Proper Knob
Senior Member
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

Re: Bob's back rehab

Post by Proper Knob » Sat Sep 15, 2012 1:27 pm

What's happened to your log Bob?
What if the Hokey Cokey really IS what it's all about?

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Sat Sep 15, 2012 1:54 pm

what's happened to ME more like Phil, haven't trained in like 3 weeks. I thought I'd gotten away with it but you caught me.

as of Monday I'm back on the wagon so I'll have some updates soon enough. How's your training going? I've not had much time on the boards of late so I've not been keeping up with logs.

User avatar
Proper Knob
Senior Member
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

Re: Bob's back rehab

Post by Proper Knob » Tue Sep 18, 2012 3:19 am

My training is going okay, i've moved recently and been a way so getting into the gym as much as i would like to has been an issue. At the moment i'm just doing two days a week, both full body days. Heavy squats or deadlifts followed by maintenance upper body stuff for the time being. When my gym membership runs out at my old gym come the end of this month i'll find a closer gym and get back training with more frequency. As for you, get back on it.
What if the Hokey Cokey really IS what it's all about?

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Wed Sep 19, 2012 4:42 am

I will! I've been back in the gym this week but the workouts have been so miserable I've not been logging them.

Goals for this mega bulk are to get up to 90k bodyweight by xmas, and get my front squat over 100k

User avatar
Proper Knob
Senior Member
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

Re: Bob's back rehab

Post by Proper Knob » Wed Oct 03, 2012 9:52 am

What's happened to your log Bob?
What if the Hokey Cokey really IS what it's all about?

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Wed Oct 03, 2012 10:18 am

I know, I know...

User avatar
Proper Knob
Senior Member
Senior Member
Posts: 1676
Joined: Sun Aug 31, 2008 4:46 am
Location: Manchester, UK

Re: Bob's back rehab

Post by Proper Knob » Fri Oct 05, 2012 5:55 am

That's better, i feel like my life is complete now.
What if the Hokey Cokey really IS what it's all about?

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Fri Oct 05, 2012 9:16 am

Proper Knob wrote:That's better, i feel like my life is complete now.
haha, I'm glad I could fill that void

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: Bob's back rehab

Post by Jungledoc » Thu Dec 06, 2012 8:13 am

Hey, how's the back?

I was thinking that it would be useful if you would start a thread about what you've learned about back pain, sort of like what Ken did a few months ago about shoulders. What has worked well for you, what hasn't?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

robertscott
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 4424
Joined: Thu Apr 24, 2008 7:20 pm

Re: Bob's back rehab

Post by robertscott » Thu Dec 06, 2012 10:50 am

Jungledoc wrote:Hey, how's the back?

I was thinking that it would be useful if you would start a thread about what you've learned about back pain, sort of like what Ken did a few months ago about shoulders. What has worked well for you, what hasn't?
it's better than it's been in years thanks Andy.

Yeah sure, I'll start a thread on my back pain journey later on tonight.

Post Reply