Return to lifting after fracturing hand

[Mista]

I can unstrap it in 1-2 weeks after that Im not meant to do much for another 3 weeks. Then only take it easy.

What % of weight should I be doing? What rep / set range.

I was doing 3x8 at about 70-80%

I was thinking 3x10 at 50% for two weeks, then two weeks 3x10 at 60% then 3x8 at 70% for two weeks.

I want to go back to 3x6 but this will have to wait.

Any ideas?

 

[Mista]

bump

 

[CowPimp]

Just take it very easy. Start with the lightest weight possible on everything and move up slowly over a gradual warmup staying within your comfort zone. If anything hurts, then don't push it.

 

[Mista]

Thanks

 

[fufu]

Yeah what CP said. Gradually load the area you hurt, like with most rehab situations.

 

[JimSnow]

Injury is mentally frustrating.

I've had some CNS issues, work related. I decided to cut my losses and take a week off from work and two working out starting next week. I feel like my muscles are there... but the tendons, joints and nerves need to recover.

I've just learned that overtime will be cut out now! Thank God!


Feel it out from there. I'm ready to gain again!

 

[CowPimp]

Injury is mentally frustrating.

Tell me about it. When I came back from my shoulder subluxation I had to really take it in the ego. The first time I went to bench I was getting mild pain with just the bar, though it faded as the reps went on. My first couple of workouts I was bench pressing the bar. It took several months to work back to where I was strength wise while remaining pain-free.