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@[deleted]
i just did it!
for some reason nothing i tried even shifted it, but i eventually figured it out.
the crank was still on the adjustable cup side as i'd bent the cotter pin, so i just wedged a screwdriver in between the the crank and the raised bits on the bb cup and used the lockring to hold it in place. turned the pedals and screwdriver as hard as i could and voila!
got my front wheel on as well, although i almost broke my finger in the process!
just need to get the other cup off now. anyone tried sheldon brown's method?