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How Someone Recovered From a Broken Collarbone & Hand to Improve Their Back Fitness in 1 Year

Read about how a reddit user with two nasty injuries improved their back definition with a challenging exercise routine and consistent diet.

Article by Madeleine Smith

A picture of a 5'10" female showing a weight bulk from 130 pounds to 135 pounds. A respectable gain of 5 pounds.
F/37/5'10 [130 to 135](12 months) Backgress - Recovering from broken collar bone & hand in the first 6 months of the year.
Originally posted on /r/Brogress

Introduction

Find inspiration to keep going with your fitness journey from someone who overcame a fractured collarbone and hand, and improved their strength and back definition.

Workout Routine and Diet

The user consistently followed a diet with 2400 calories per day, with macros split up in the 30-35% range. They also had both crossfit and powerlifting routines while following a P/P/L routine, doing lots of recovery work for their right side of the body. Later, they followed a few Smolov cycles and Wendler 5/3/1. The exercise routine targets the barbell rows, strict pull-ups, and strict ring dips. A different program was followed which even helped them set four new PRs in just 1.5 months.

Improvement in Just a Year

Despite the injury, the user kept on with their workout routine and managed to show improvement in their back with frequent pull-up sessions and heavy deadlifts. Also, they increased their DL PR to 248 lbs, while unable to carry just 45 lbs in early 2014.

Tips for Improvement

The user highly recommends the barbell rows, strict pull-ups, and strict ring dips, and found Wendler helpful for strength. It's not easy to go through such injuries but it's still important to keep on with the workout routine and not give up.

Remember, it's all about consistency and making sure the diet and workout routine is suited to your body's needs. Seek support from fellow fitness enthusiasts and you'll find that it gets easier to stay on track.

Conclusion

If you're looking for a guide to overcome adversity and improve your fitness, this user's journey of recovery is inspiring. Don't forget to take it one day at a time, and don't hesitate to experiment with different diets and workouts. It's not always an easy road, but it's worth it.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.