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Goals & Gains Clangin' and Bangin'

Poon Goon said:
Doctor took a look at me today and said it's likely a partial tear because of the bruising and the muscle feeling balled up. Said the recommendation would likely be six weeks with no pushing movements, but he ordered a MRI to know for sure. Asked for an open air MRI, but he said that probably wouldn't be available for a month so I'll be getting stuffed in a tube again soon.
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Just make sure you're not wearing a metal chain when you get the MRI...

www.bbc.co.uk

Man wearing heavy metallic necklace dies after being sucked into MRI machine

The man entered a room as his wife was having a scan on her knee, according to local media.
www.bbc.co.uk www.bbc.co.uk

Shit is like something out of a Final Destination movie. :eek:

Joking aside, for someone at your level, six weeks without benching etc is going to be tough. But don't take shortcuts. You have to give the healing process time to work. The doc has told you what you can't do. Find out what exercises are available to you and smash them.

Time to set a Squat or Deadlift PR! :)
 
Poon Goon said:
Doctor took a look at me today and said it's likely a partial tear because of the bruising and the muscle feeling balled up. Said the recommendation would likely be six weeks with no pushing movements, but he ordered a MRI to know for sure. Asked for an open air MRI, but he said that probably wouldn't be available for a month so I'll be getting stuffed in a tube again soon.
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That sucks ass. Can you do overhead stuff?
 
Stargazer Rex said:
That sucks ass. Can you do overhead stuff?
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I feel like I could still bench right now if I wanted to. No loss of ROM or real pain, just kinda feels off. I'm hoping it's minor, but the plan is for the MRI to tell me the extent. I wouldn't have even went to the doctor if the bruise didn't show up. Bruise looks pretty gnarly though. Thick black/purple line from my nipple around to my lat
 
7/28/25

Belt squat
3 sets of 8

Bench
275x5x3

Neutral grip pull down
4 sets of 12

Face pull
3 sets of 12

Single arm pressdown
3 sets of 12

Preacher curl
3 sets of 15

Machine shrug
3 sets of 12

Insurance told me to eat shit on the MRI so I guess I won't get an answer on my pec. Everything I read said as long as there's no pain or restriction on ROM then the pec should be good. App had this week as a deload anyway so I decided to test things out.

Kept bench short and light. Pec felt fine, but I could tell it would be the same problem if I did a typical workout. Even with a week off I still had a bunch of aches and pains. Already know I'm missing Friday because of work. May go ahead and skip Wednesday too. Probably going to ditch the bench program I was on and ease back in when I feel somewhat healed up.
 
Poon Goon said:
7/28/25

Belt squat
3 sets of 8

Bench
275x5x3

Neutral grip pull down
4 sets of 12

Face pull
3 sets of 12

Single arm pressdown
3 sets of 12

Preacher curl
3 sets of 15

Machine shrug
3 sets of 12

Insurance told me to eat shit on the MRI so I guess I won't get an answer on my pec. Everything I read said as long as there's no pain or restriction on ROM then the pec should be good. App had this week as a deload anyway so I decided to test things out.

Kept bench short and light. Pec felt fine, but I could tell it would be the same problem if I did a typical workout. Even with a week off I still had a bunch of aches and pains. Already know I'm missing Friday because of work. May go ahead and skip Wednesday too. Probably going to ditch the bench program I was on and ease back in when I feel somewhat healed up.
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Benches the 275 and calls it light training. :)

 
7/30/25

Deadlift
275x3
315x3
365x3x2
405x2x3

Bench
275x3x3

Machine pullover
4 sets of 10

Pressdown
3 sets of 12

Zottman curl
3 sets of 12

DB shrug
3 sets of 10

KnightTemplar said:
six weeks without benching etc is going to be tough
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Finding out how true this is really bums me out. After the first set of 275 I knew how stupid it was, but I still did two more. Pec isn't going to get better and I really need to just stay completely away from the gym. I thought a week off would heal my shoulders and elbows, but they are still trashed. Need to formulate a plan and stick to it.
 
Poon Goon said:
7/30/25

Deadlift
275x3
315x3
365x3x2
405x2x3

Bench
275x3x3

Machine pullover
4 sets of 10

Pressdown
3 sets of 12

Zottman curl
3 sets of 12

DB shrug
3 sets of 10



Finding out how true this is really bums me out. After the first set of 275 I knew how stupid it was, but I still did two more. Pec isn't going to get better and I really need to just stay completely away from the gym. I thought a week off would heal my shoulders and elbows, but they are still trashed. Need to formulate a plan and stick to it.
Click to expand...

Just remember, "This too, shall pass". I had to take nine months off after chemo and surgery, and that felt like a lifetime. But I had no choice but to follow the doctor's orders. Going back too soon would have meant injuring myself. In fact, my Oncologist told me that if I put any pressure on the surgical wounds before they fully healed, I'd need further surgery to correct the damage.

Nine months where the only exercise I could take was walking. And for three months of that, I needed to use a cane. When I got back to the gym, I literally couldn't lift the empty barbell for a single rep.

So things can always be worse. Draw up a list of exercises you can do that don't aggravate your injury. Clear them with your doctor and spend a couple of months smashing them. By the time you get back to full training, you'll not only be healed physically but mentally you'll be refreshed and eager to start Benching again.

Good luck! :)
 
8/11/25

Squat
285x4x3

Barbell row
3 sets of 7

DB tri ext
3 sets of 12

DB curl
3 sets of 10

Wrist curl
3 sets of 10

Haven't touched a weight in 12 days so I figured that was close enough to two weeks off. Used the home gym today and just dicked around a little. SSB squat felt a lot different than the belt squat I've been doing and my hamstrings will be sore tomorrow. Still feel a hard spot in my pec so I'll wait at least another week before testing that out.
 
8/18/25

Belt squat
2 sets of 8

Bench
185x5
225x4
245x3
275x3x4

Machine fly
3 sets of 8

Lat pulldown
2 sets of 10

Pressdown
3 sets of 12

Zottman curl
2 sets of 12

Machine shrug
2 sets of 12

Chest didn't rip apart so that's good. Probably keep bench under 300 for a week or two to ease back in
 
8/20/25

Deadlift
275x5
315x4
365x3x5

Bench
205x5
245x4
275x3
295x2x4

Machine fly
3 sets of 8

Seated row machine
2 sets of 12

DB tricep ext
2 sets of 12

Hammer curl
2 sets of 12

DB shrug
2 sets of 12

More involved warm up and paying attention to my wrist angle made for a good day on bench
 
8/25/25

Belt squat
3 sets of 8

Bench
205x5
245x4
275x3
315x2x4

Lat pulldown
3 sets of 10

Bench
225x3
275x3
295x3x4

Single arm cable ext
3 sets of 12

Zottman curl
3 sets of 12

Machine shrug
3 sets of 12

First round of bench I was flaring my elbows and the weight felt heavy. Corrected that the second round and 295 was flying. Spent all of this time benching and still don't have technique dialed in.
 
9/1/25

Deadlift
275x5
315x4
365x2
405x1
455x1 PR
475x0

Bench
205x5
245x4
275x3
315x1

Zottman curl
3 sets of 10

What a dumb day. Almost skipped because I'm hungover. Then decided to just keep adding weight on deadlift. I'd like to think I may have gotten 475 if I had any energy going in. Either way my bench/deadlift ratio is still hilariously terrible. Everything felt tight on bench so I bailed on that. Made sure to get those curls in though.
 
Poon Goon said:
8/29/25

SSB Squat
305x2x4

Bench
185x5
225x4
275x3
315x2
335x3
315x2

Machine fly
3 sets of 8

Straight arm pulldown
3 sets of 12

Overhead cable tri
3 sets of 12

Rope curl
3 sets of 12

Machine shrug
2 sets of 20

Gym has a Rogue SSB and that thing kinda sucks
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My gym has a Mirfit SSB, and it's pretty good. Unlike a lot of SSB's, the bend in the bar is quite shallow, so the weight sits higher up. It almost feels like a normal Squat, with the weight pressing straight down rather than dumping you forward.
 
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