Hi all, I have just hit 16wks PO today and thought id check in with my progress so far. First of all I have stopped shuls curling protocol as i felt the volume was too high for me(feeling of onset tennis elbow due to over use). I am curling 10kg for 12 reps 3 times a day alternating between standard curls and hammers in a very controlled and comfortable manner. I believe doing shuls curling protocol in the early stages with light weight has been invaluable to my recovery so far and id urge anyone new to the forum to check it out. I returned to full duties at wrk at 12wks as per docs recommendations and have had no problems thus far. Since returning to wrk i have attended a variety of incidents including RTC's(Road traffic collisions), House fires, lock outs requiring climbing and the use of heavy ladders and several breathing apparatus exercises involving heavy manual handling. Although I am still cautious of the repair I have found as long as i lift in a controlled manner my arm seems to be happy. I have taken what i feel to be an aggressive yet sensible approach to my recovery and so far it seems to be paying off. I am lifting well in the gym and i would say I'm around 80% in most things with the obvious exceptions of exercises such as clean and press and deadlifts. That said I am deadlifting 90kg overhand for 8 reps with ease and with no discomfort, bent over barbell row is at 70kg for 8 reps slow and controlled, military press 60kgs for 6-10 reps, bench is currently at 100kg for 6-10 reps. Body weight exercises such as box jumps, tuck jumps, burpees, press ups are all coming along well
(No pull ups yet not sure when IL be brave enough to try them, not for a few more months i suspect). I recently did some building wrk in the house and had to carry the usual loads of rubble and bricks and had no problems. The only thing that i did struggle with was bags of sand and cement, there was just no way of carrying them comfortably so in the end i just dragged them around with the left arm
. I have tried my best to make a positive out of this whole situation. As mentioned in previous posts as soon as the cast came off I began training again, only cardio and legs at first then the gradual introduction of upper body work as my repaired arm permitted. I feel continuing training especially heavy leg training coupled with cardio has really helped speed my recovery thus far. Also as an added bonus I'm squatting heavier than before and static jumping higher than ever! My aim was to be as close to 100% as possible by 5 months and barring any major set backs I feel i am on course to achieve this. I hope you are all recovering well and for anyone recently injured listen to your body and try not to do anything too stupid haha .There is light at the end of the tunnel and hopefully its not as far away as you think.