Back in the gym
This morning I did my first weights workout since my Grade 3 AC joint separation 5 weeks ago. I didn’t push it hard, the point was to start building some strength slowly while trying to avoid further injury. Most of the weights were around my previous warmup levels. i.e. around 60%.
I was focusing on my legs and back, so the exercises were: Squats, bent-over rows, seated rows, deadlift, incline press. I tried doing some lat pulldowns but there was way too much movement in the AC joint for my comfort. I was surprised I was able to deadlift at all but it was quite comfortable. The rowing exercises required the most concentration to keep the joint stable, as did the incline press.
I’ll probably stick with this routine three times a week for a month or so, gradually increasing the weights. I hope to be back to my pre-injury strength by the end of January.
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