[Adam Bishop]

Hi Andrew

If the surgeon has given you the all clear to train these movements then I would be happy to include them in your training.

A usual return to hip hinge movements progression I have used while rehabbing similar injuries in athletes is starting on a basic back extension on the GHR with bodyweight. If this is pain free and your form is spot on then I would move to a 45deg back extension once again starting with bodyweight and only progressing when the movement is spot on form wise and pain free. I would then load this movement for a few sessions before then moving to an RDL.

For you an RDL is probably going to be a better choice of movement rather than a stiff leg from the floor and it is easier to set your lats and brace while in the upright position of the RDL.

As the other guys have said start light, progress slowly and never sacrifice form for weight. Consistent progress however small will always give better results than rushing it and causing a re-injury.

One final point is that I would recommend daily completion of the McGill big 3 core exercises (google it if you are not familiar with it). I perform them as part of my session prep every day and I believe their injury prevention and performance benefits are immense especially with deadlifts and squats.

[Adam Bishop]

We went big today on the pulls and the ladder and it was spot on. Raw pulls have been progressing nicely so I wanted to hit comp weight on the ladder today before I do the proper run through with the 5 barbells next week. I managed all 5 lifts in just under 50sec including the time to put the plates on so removing the time it took to put the plates on I managed 22 seconds.

Deadlift – up to 380×1
Deadlift ladder – 300/320/340/360/380
CG Pulldown – 2 sets
Seated row – 2 sets
WG seated row – 2 sets
BB Curls – 3 sets
DB Curls – 3 sets

[Adam Bishop]

Got my short press session done this morning then went out on an hours walk with the dogs.

Slept really well last night and my body is feeling really good today which bodes very well for an important pull session tomorrow.

Banded flys – 3×15
Hammer Strength chest press – 3×8-12
Banded decline press – 3×12
Cable Pressdowns – 3×8-12
SA Cable Pressdowns – 3×12

[Adam Bishop]

That’s an interesting one.

Obviously with out a physical assessment the best I and the other forum guys contributing can do is offer up possible reasons for your issues.

So before I give you what I think could be happening a couple more questions:

1. Do you get an even pump across all three heads of the tricep when training them?

2. Are there any movements where the triceps burn out faster than others?

3. In isolated single arm movements is your left tricep the same strength as right?

Hi Adam! Well, guesses will hopefully lead me closer to the truth 🙂

I would say that medial head burns out the absolute fastest. Not even close.

Movements over the head (elevated arm) are the hardest ones, or the ones where the pain gets the worst with relatively heavy weight. Along with rope push downs. Straight pushdown are better.

And finally, yes, my left tricep is now stronger then my right, which was not the case before the injury… [/quote]

So this is exactly what I was expecting mainly as Ive been dealing with similar symptoms myself albeit from a different injury.

It sounds to me like you have done some damage to the medial muscle and/or the medial tendon at some point. The swelling around the elbow joint is the key indicator here plus the weakness on overhead movements.

I can only give you what has worked for me as I progressed back from a full tricep rupture back in the summer.

1. Soft tissue work on the tricep as a whole to keep everything supple as possible.

2. Banded terminal elbow extensions (much like a TKE or terminal knee extension) performed daily 3×15

3. Isometric holds daily in lockout position for 3×3/10sec holds – arm straight out, arm straight out and pushing laterally and overhead. I did these against my power rack.

4. Unilateral Pressdowns building strength and strength endurance back in the tricep (this is ongoing for me) while doing this I kept my bilateral straight bar Pressdowns in

5. Higher volume direct tricep work – sets of 20 for me in a DB skullcrushers pattern.

I hope all this makes sense. Fire any follow up questions my way. [/quote]

Hi Adam! Thank you for the well put reply. I will definitely try this, as it all makes sense to me. Quick question only for point number 3, I am a little unsure how this looks like. Could you try to explain a little deeper? Or as you would describe it to a 10 year old 😀 thanks again![/quote]
Yep no problem.

Stand in front of a power rack and set the safety bar or a barbell in the rack at chest height. Stretch out your arm and with you hand in a neutral “hammer” position push down hard with a nearly straight arm for 10 seconds, rest for 3 seconds then repeat 2 more times. That’s one set, perform 3 sets.

Then use the upright of the rack and in the same position push outwards for the same sets.

Finally put your arm above your head and push against the chin up bar for the same sets again.

You should be able to feel your tricep contracting hard with each isometric hold.

Hope that helps a bit more. If not let me know and I’ll get a video or photo of me doing them this week.

[Adam Bishop]

Nice heavy events session today with no issues. Felt good to shift some heavy weight today. Body now feels like it’s worked for sure which is great.

Viking press – up to 150 in the hands for 5
Yoke – up to 440x15m
Loading – 5 implements
Power Stairs – 240×14

The farm floor was proper slippy today with the wet weather and condensation so had to take it easy with the speed events but everything moved well and the Viking press is feeling spot now.

[Adam Bishop]

That’s an interesting one.

Obviously with out a physical assessment the best I and the other forum guys contributing can do is offer up possible reasons for your issues.

So before I give you what I think could be happening a couple more questions:

1. Do you get an even pump across all three heads of the tricep when training them?

2. Are there any movements where the triceps burn out faster than others?

3. In isolated single arm movements is your left tricep the same strength as right?

Hi Adam! Well, guesses will hopefully lead me closer to the truth 🙂

I would say that medial head burns out the absolute fastest. Not even close.

Movements over the head (elevated arm) are the hardest ones, or the ones where the pain gets the worst with relatively heavy weight. Along with rope push downs. Straight pushdown are better.

And finally, yes, my left tricep is now stronger then my right, which was not the case before the injury… [/quote]
So this is exactly what I was expecting mainly as Ive been dealing with similar symptoms myself albeit from a different injury.

It sounds to me like you have done some damage to the medial muscle and/or the medial tendon at some point. The swelling around the elbow joint is the key indicator here plus the weakness on overhead movements.

I can only give you what has worked for me as I progressed back from a full tricep rupture back in the summer.

1. Soft tissue work on the tricep as a whole to keep everything supple as possible.

2. Banded terminal elbow extensions (much like a TKE or terminal knee extension) performed daily 3×15

3. Isometric holds daily in lockout position for 3×3/10sec holds – arm straight out, arm straight out and pushing laterally and overhead. I did these against my power rack.

4. Unilateral Pressdowns building strength and strength endurance back in the tricep (this is ongoing for me) while doing this I kept my bilateral straight bar Pressdowns in

5. Higher volume direct tricep work – sets of 20 for me in a DB skullcrushers pattern.

I hope all this makes sense. Fire any follow up questions my way.

[Adam Bishop]

Stomach still not right so pushed training back a day. The high pressures of squats would not have needed well.

I have to train tomorrow as it’s my events session. Fortunately I have managed to get some more food in me today even if it wasn’t sitting too well so I’m confident I’ll be back to normal tomorrow

[Adam Bishop]

That’s an interesting one.

Obviously with out a physical assessment the best I and the other forum guys contributing can do is offer up possible reasons for your issues.

So before I give you what I think could be happening a couple more questions:

1. Do you get an even pump across all three heads of the tricep when training them?

2. Are there any movements where the triceps burn out faster than others?

3. In isolated single arm movements is your left tricep the same strength as right?

[Adam Bishop]

Hi Chris,

Did you ever have an MRI on the affected area?

For me swelling is usually a sign of trauma. Was this a slow onset swelling or can you think of a certain time or event that brought on these symptoms?

[Adam Bishop]

Still not 100% but at least I managed to eat all my meals and keep them down today.

Slept a full 10.5 hours last night as my body was fighting the illness.

Hopefully one more sleep and I’ll be good to train tomorrow

[Adam Bishop]

Unfortunately I picked up a stomach bug last night which has proper knocked me out today.

Spent the day trying to get some food and fluids down.

Hoping I’ll be feeling better tomorrow and I’m luckily that it’s a rest day today and tomorrow

[Adam Bishop]

No physio today as my physio is on holiday so got down to the barn early to make sure my pre hab work was spot on for my press session. Progressed all my lifts and my lockout is feeling much much stronger. The one on going issue is my overhead position which is limited by my shoulder mobility so something to work on in the coming weeks. Only seems to be an issue on log press so it looks like the issue lies in shoulder flexion in a neutral hand grip.

Log Strict Press – 140×2 120x3x3
Pin Press w/ chains – 3×8
DB lateral Raise – 3×10
Dips – 3×10
Pressdowns – 2 sets
DB Skullcrushers – 3 sets
SA Pressdowns – 3 sets

[Adam Bishop]

Monday pull session.

Woke up feeling a little beat up from the driving and Christmas duties over the past few days. Warm up was ok not great but luckily I got my head on and ended up having a great session. The ladder work is feeling spot on at the moment. One more week with this set up then I’ll be doing a full event run through using 5 barbells.

Deadlift – 360×1
Deadlift ladder – 280/300/320/340/360
CG Pulldown – 2 sets
Seated row – 2 sets
WG Seated Row – 2 sets
BB Curl – 3 sets
DB Cur – 3 sets

[Adam Bishop]

Yes any food source can give individuals digestion issues.

Rice tends to work for most people but some are intolerant to it.

If you don’t have issues with potatoes and are happy to stick to them I would do that.

Also if you wanted to investigate this further then a food intolerance test would be a good idea. A client of mine had one done and found out he had issues with a large number of food sources.

[Adam Bishop]

Merry Christmas everyone.

We drove back home last last night so I just climbed into bed and slept 10 hours.

No training yesterday just sitting around and eating nice food.

Back home now and ready for today’s pull session.