Andrew Serrano – 3 weeks out – Big Shoulder Breakthrough

3 weeks out. Big improvement in the shoulder. After taking the FR course a few weeks ago, one of the things Dr. Chivers said stuck with me. He said that when there is a linear problem a joint, restore rotation. After working with my friend Hunter afterwards, he mentioned  that he thought my lat might be inhibited because my humeral head wasn’t gliding in the socket properly. I can’t fully articulate it yet, but it clicked for me as to what I needed to work on to finish the last piece. Last go I talked about how I had restored scapular control, this last week I focused on getting the capsule to rotate. There were many drills but they mostly consisted of end range external and internal rotation of the humerus at different angles of abduction and flexion. I probably spent a few hours total holding some pretty intense isometrics until the cuff felt completely exhausted. Then last night I was holding a sleeper stretch on the floor and I usually stop at about 10 degrees of internal rotation and get some pain and catching there. When I got the catch I don’t know what compelled me but I just took my free arm and push it the rest of the way almost to the ground. I felt crackling and it was noisy but it felt good, as if I had ripped through scar tissue that had locked the capsule in place. I kept doing internal and external rotation until it ‘smoothed’ out. There was a little bit of swelling but today it feels good and I kept most of the newly gained range, and sure enough my lat is now on when my shoulder blade is retracted.

The bench in the video is actually before I had figured all of this out and I still managed an ugly 375 and a half decent 365, so I’m optimistic about being able to put together a decent bench. I was still getting a wincing pain at the bottom and you can see how shaky that made me. The 630 squat was really shaky and I just psyched myself out for the set I think. I really wasn’t properly braced and looking at the video I probably should have just reracked it and waited a bit to take it. Deadlifts are feeling foreign, but not being able to engage my lat made me kind of apprehensive on deadlifts this last month and it’s showing in my technique. Again I’m optimistic that I can still fix some of this now that I THINK my shoulder is about done as far as having any problems I’m not currently attacking. I think I’ve said that the last three logs and keep finding new issues.

Squat

Work Up to a Max Single (505, 565, 630)

SSB 60% 3×5

Bulgarians 3×12

GHD 3×12

Ab Wheel 4×12

Bench

Work Up to Heavy Single (365, 375)

2 Board 3×5 (365)

Pushdowns 4×25

Stir the Pot 200

Pull Aparts 100

Deadlifts

Work up to heavy single (565, 585)

Barbell Row 3×6

Chin Ups 4×10

Seated Row 3×10

Facepulls 4×25

Suitcase Hold 5min

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Andrew Serrano

Andrew Serrano is a full time trainer, holds a B.S. in exercise science and has worked in almost every facet of the training industry. He is currently competing as a 198lb raw lifter, his meet PRs are 589/391/601. His training is guided by the 10/20/Life philosophy with a focus on sustainable injury free progression.

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