It is a sad day. Last night I came to the horrid realization that the rotator cuff is truly, honest to god, 100% injured, whereas previously I thought I had a mild tweak. Constant bull-headed aggravation has lead a minor injury into one that needs to rest for a considerable length of time. This realization precludes the awful truth that I need to take a complete 1 - 2 months off chest, back, and shoulders.
This is a crippling fact.
But it is either that, or suffer a debilitating injury that will hinder me the rest of my life. I'll go ahead and stop the whining now, because it is starting to piss me off. The trick now is to devise a workout plan that won't let me shrivel into the 170 lb stick I was about a year ago. The lynch-pin here is intervals.
If I start erging 10k a day, 5 days a week, by April I will have lost just about 50% of the gains I have made in the past 9 months. But if I keep the erg workouts short and explosive, I should stay in a primarily anaerobic zone. It won't be perfect, but with the addition of two leg days a week and some lighter arms, I should stave off looking like an Ethiopian for a while yet.
Here is a tentative plan, that I think all those who are healing from lingering upper body injuries should use, because I am a fucking fitness genius.
Sunday ------------------Heavy Legs: Squat, Deadlift, Step-up
Monday---------- 8 x 500 @ Anaerobic max, 2:30 off, r20-24
Tuesday--- 4k light, r20-22. Hammies: Lunges, Stiff-leg Deadlift
Wednesday--Light- moderate weight isolated arms. Slow reps
Thursday-------- 8 x 500 @ Anaerobic max, 2:30 off, r20-24
Friday -------4 x 1000 @ Anaerobic threshhold, 3:30 off, r20-24
Saturday -----------------I toil not.
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