Recovery after major shoulder repair

[anonymous]

Agreed I learned that slow control is better the hard way which was dislocating my shoulder a few times. Better be safe and take your time. Best for you in the long run

isn't it a shame we only learn the hard lessons? I remember someone very wise telling me to lift with more control, higher reps, etc when I was a young un and shaking my head at him ... years later it hurts to get out of bed some mornings.

SSB looking tighter this week - have you thought about sitting back on a box with it? That helps the groove feel a little more managable. Also a lad at my old PLing gym used to turn his backwards and do front squats with it - quite a leg torcher.

[fittofattofit]

isn't it a shame we only learn the hard lessons? I remember someone very wise telling me to lift with more control, higher reps, etc when I was a young un and shaking my head at him ... years later it hurts to get out of bed some mornings.

SSB looking tighter this week - have you thought about sitting back on a box with it? That helps the groove feel a little more managable. Also a lad at my old PLing gym used to turn his backwards and do front squats with it - quite a leg torcher.

I certainly wish that the information that we have now and the feedback we can get through others on this forum was available when I started lifting 30+ years ago!!! There are a lot of mistakes I wouldn't have made!

I have thought about squatting to a box, but I haven't found something suitable. There's nothing in our gym and the benches are too high. I do think that that will help me get the feel of 'sitting' because it's that first rep to sit down that I find a bit unstable. Once I''ve hit the sitting position I feel much more comfortable

I used to love front squats and could get good sets of 10 of 225, but the clean grip really aggravated my LHB tendons, so I haven't done them for 2 years. I'll play around with the SSB and see how turning it backwards works!

[Raigs]

Yeah im definitely glad this forum is here. I have learned alot probably would of made lots of mistakes. This place has a great support also.

Idk if I could do pull ups as much as you do and still put up reps and form. Nice workout overall

[fittofattofit]

Yeah im definitely glad this forum is here. I have learned alot probably would of made lots of mistakes. This place has a great support also.
Idk if I could do pull ups as much as you do and still put up reps and form. Nice workout overall

Thanks Raigs - the good thing is that you never stop learning and there's always something you can do to improve your training


Today's session

19th November 2011

166lbs

Leg press/benching!

8 weeks 1 day after the 5th op

Horizontal Hack leg press
20 x 200lbs
20 x 300lbs
20, 14, 16, 16 x 370lbs (stack)
Felt light but was having some psoas pain so that slowed me down!

Psoas stretching!
Eeeek! Painful!

Bench press
20, 20 x bar 20kg (44lbs)
15, 15, 15 x 30kg (66lbs)
10, 10, 10 x 40kg (88lbs)
5, 5 x 50kg (110lbs)
Really strict and slow - shoulders felt good

SLDLs
5, 5, 5, 5 x 100kg (220lbs)

60 minutes

4 hours sleep and just didn't have the stamina today. My grip was weak on the SLDLs and the psoas strain was causing me to go easy on all the leg work.
First time doing bench since the operation - shoulders OK so far!
Time for a good catch-up sleep!

[NTT91]

Those squats looked really good! 9 sets of squats would have had me feeling like I got hit by a truck! Also, nice to see flat bench in there again! Things seem to be looking up shoulder wise huh?

[DstryEvrytng]

Theres the chest presses. Youll be killing them soon. Gjtm.

[Raigs]

Theres the chest presses. Youll be killing them soon. Gjtm.

This glad to see that you bench

[viennafat]

Benching again is a significant milestone. Congrats.
Very cool that you're back to that 2 months after the operation.
I hope the psoas issue subsides.

Get some sleep!

[fittofattofit]

Those squats looked really good! 9 sets of squats would have had me feeling like I got hit by a truck! Also, nice to see flat bench in there again! Things seem to be looking up shoulder wise huh?

Thanks Nate! I was f@rrked after the squatting.
I'll try to keep the squatting and the deads to their own days once a week, so that I can go heavy and get some volume, but take my time to work on form.
I really don't have much left after that many sets of squats or deads
It was nice to do some flat benching, even with very light weights. Maybe back to 2pps by middle of next year

Theres the chest presses. Youll be killing them soon. Gjtm.

There's no going back now!
I'm seeing the physio on Monday so I can move on from the mobilising exercise to the light therabands for resistance! LOL!
I'd probably better not tell him that I'm targeting the 4pps dead, the 3pps squat and the 2pps bench asap!

[fittofattofit]

This glad to see that you bench

It felt sooooo goooood! Even with granny weights!

Benching again is a significant milestone. Congrats.
Very cool that you're back to that 2 months after the operation.
I hope the psoas issue subsides.

Get some sleep!

Thanks Tom.
Sleep........what's that? I've had one daughter doing her school play all week - 3 hours starting at 7.30pm! I've had to pick her up at 11pm every night. Work dinner last night where I was the most senior person there so I had to make a thank you speech and stay until the end at 1am, and then up early am to take my youngest daughter rowing! Meanwhile, my wife has been away for 5 days walking with friends, but comes back tomorrow, so I've got to remove the bomb-zone/batchelor pad look of the house before she gets back! (stash the beer cans and pizza boxes, clean all the crap off the kitchen floor, put the DVDs back in the cupboard etc). I'm supposed to have walked the dog as well, but at least he won't be able to 'grass' on me!

[Jonesy08]

Lol why does life have to be so damn busy! good work getting the session in with so much going on Andrew. So happy for you to see the benching milestone as well!

[slytheslayer]

Man, huge step in progress right there!! Super Congrats! Keep it slow and easy, lookin real good!!

[fittofattofit]

Lol why does life have to be so damn busy! good work getting the session in with so much going on Andrew. So happy for you to see the benching milestone as well!

Thanks Mike. I always squeeze in a session - there's a bit over an hour between rowing races so I can rush and workout in between. Haven't had time to have a shower yet though! Eeek!

Man, huge step in progress right there!! Super Congrats! Keep it slow and easy, lookin real good!!

Thanks Chris. definitely slow and easy with the benching!

[DstryEvrytng]

There's no going back now!
I'm seeing the physio on Monday so I can move on from the mobilising exercise to the light therabands for resistance! LOL!
I'd probably better not tell him that I'm targeting the 4pps dead, the 3pps squat and the 2pps bench asap!

It would be hard to beleive if they could not tell you Have been trainin, and training hard despite the injuries. Telling them would be like a double edged sword, not only would they be pissed at you for not listening but also because they probably go home and sit on theyre a$$es every day and do little to no physical activity. Lol. I guess the hours some docs work doesnt leave time for training but it looks like your schedule has been way crazy as well.

[fittofattofit]

It would be hard to beleive if they could not tell you Have been trainin, and training hard despite the injuries. Telling them would be like a double edged sword, not only would they be pissed at you for not listening but also because they probably go home and sit on theyre a$$es every day and do little to no physical activity. Lol. I guess the hours some docs work doesnt leave time for training but it looks like your schedule has been way crazy as well.

Sometimes I wonder about them! It's pretty obvious that I'm still training (at least I hope it is - I think I'm still looking reasonably muscular and lean), and I'd prefer them to talk about it honestly. I have a physio that I used to go to who was great and who I could talk to openly - he did all the work on my shoulders and scups before I had my first op. Unfortunately for post-op the surgeon refers his patients only to this other physiotherapist, who's a nice guy, but gives me the same exercises he'd give to a 90yo granny.
I'll go back to the other guy soon though but it probably won't be covered by my insurance ($60 for 20 minutes )

I think that you can always squeeze in training - it's just about priorities! Sleep often misses out though!



And my weekly cardio session:

20th November 2011

166.5lbs

8 weeks 2 days post op!

RPM/HIIT/spin class x 50 minutes

RC stretches

Hammie stretches

Psoas stretches

Hammer Strength Shoulder press
12, 12 x 10kg (22lbs)
Granny weights. Very slow. Felt good so I'll start to grow these in!

20 minutes


Lots of stretches!! The shoulder is feeling great at the moment. Hips need a lot more flexibility though - I'm getting a few little niggles that I can work through, but I don't want any more injuries! I've got to be pro-active now!
Did some benching as well with 40kg and the HS shoulder press. I haven't done shoulder pressing for years.
Very light and just getting the feel, but I'll start to throw these in along with flat benches and maybe some Smith inclines next week

[slytheslayer]

Looking good!! I need to start some shoulder stretches now too! Felt a tweak today!

[anonymous]

how do laterals feel for your shoulders? I still can't press overhead or on an incline without pain but I'm finding doing some variations of super slow laterals with 10lb plates is blowing up my shoulders.. not sure how good rehab it would be post surgery though.

[alex2363]

Granny weights is the way to go til you get full recovery. My shoulder is not 100% and I'm going on 7 months post ops....Stay strong!

[fittofattofit]

Looking good!! I need to start some shoulder stretches now too! Felt a tweak today!

Yeah - I wasn't proactive when I first had shoulder problems - it's definitely worth stretching the shoulders and doing some RC exercises at the beginning of a shoulder session

how do laterals feel for your shoulders? I still can't press overhead or on an incline without pain but I'm finding doing some variations of super slow laterals with 10lb plates is blowing up my shoulders.. not sure how good rehab it would be post surgery though.

Thanks for the suggestion! I haven't done them this time back, but I like the idea of going super slow with low weight on laterals, and I've seen a few other people on this forum talking about using plates, so I'll definitely give them a go! Given that I'm only supposed to be starting any resistance work at all tomorrow, they probably wouldn't be part of my prescribed rehab, but I think that strengthening the muses of the RC and delts should be a priority now!
How high do you raise your hands on the laterals? I'm thinking that I wouldn't want to reach shoulder height yet!

Granny weights is the way to go til you get full recovery. My shoulder is not 100% and I'm going on 7 months post ops....Stay strong!

Thanks Alex.
I'll be sticking to the granny weights on the benching and shoulders, but very slowly adding reps and then weight (micro bumps!). My timeline for getting to a decent bench is 12 months at least!

[DstryEvrytng]

They arent considered granny weights when you have just recently had both shoulders reconstructed. Haha. But if it makes you feel better i was doing ab work with on of those big blow up girlie balls and it was even pink. Lofl.

I have a feeling your chest and shoulders are going to blow up fast once you feel comfortable working them.

[fittofattofit]

They arent considered granny weights when you have just recently had both shoulders reconstructed. Haha. But if it makes you feel better i was doing ab work with on of those big blow up girlie balls and it was even pink. Lofl.

I have a feeling your chest and shoulders are going to blow up fast once you feel comfortable working them.

I've got to resist the temptation to push it too hard! Granny weights it is for a while!



Today's session

21st November 2011

167lbs

Lats/Arms/Shoulders

8 weeks 3 days after the 5th op

Seated cable row - to chest 5 sec concentric, 2 sec squeeze, 5 sec eccentric
8, 8, 8, 8, 8 x 70kg (154lbs)
very strict. Shoulders felt good

EZ bar curl 5 sec up, 2 sec squeeze, 5 sec down
8, 8, 7, 7, 7 x 35kg (77lbs)
Big biceps pump!

Close grip V-handle pulldown to chest 5 sec up, 2 sec squeeze, 5 sec down
5 x 160lbs
5 x 170lbs
5 x 180lbs
5, 5 x 190lbs
very strict - starting to get back to heavy weights again

Triceps pushdown - rope
10 x 80lbs
10, 8, 8, 8, 6 x 100lbs

Wide grip lat pulldowns 5 sec up, 2 sec squeeze, 5 sec down
5, 5, 7, 6, 5 x sets of 130lbs
very strict

Pec deck
7 x 52kg (115lbs)
7 x 47kg (104lbs)

60 minutes

Good session today! Nothing too big but everything done slowly and got a good pump going in the arms, lats and shoulders
Started getting back to some heavier pull-downs with the V-handle

Seeing the physio today - he'll get me started on the therabands today!

[Raigs]

Vhandle pulldowns look impressive big weight and slow reps.

What are therabands?

[NTT91]

Good workout Fit! You're right...those V bar pulldowns are very respectable, especially considering the circumstances and that tempo!

[Xtian]

I've missed a lot while I was M.I.A.! When did you start pressing?!

[fittofattofit]

Vhandle pulldowns look impressive big weight and slow reps.

What are therabands?

Thanks Raigs! I was pulling 220 beforehand but 190 felt pretty heavy today - form was very tight and it felt good though!

And these are therabands:
Rubber tubes - the red ones are the weakest. You tie one end to an object and use them for resistance training!



They're actually good for RC work, but they are very light resistance
They don't count for much when I'm planning on deadlifting 375 for 2 if things go according to schedule tomorrow

Good workout Fit! You're right...those V bar pulldowns are very respectable, especially considering the circumstances and that tempo!

Thanks Nate.
I've got a good burn in my chest and arms at the moment, so it was working, and I'm starting to see some mass come back on my arms and pecs
I want to get back to good sets of 220 on all of my cable work, but I'll try to build up over the next 6-8 weeks

I've missed a lot while I was M.I.A.! When did you start pressing?!

Only with granny weights this last week-end! I'll go slowly though! (I hope!) The devil on my shoulder keeps telling me to add more plates though!

[viennafat]

Good to see you finally start the therabands. It's time you finally started doing some work.

Great session there. The weights on all exercises are starting creep up.
Pulldowns, curls, pushdowns, all looking real good.

Do you plan on ever telling your physio what you've been doing in the gym?

[JRemix]

Good stuff fit. Recovery seems like it's going well so far. I will 100% be back on December 1st.

[fittofattofit]

Good to see you finally start the therabands. It's time you finally started doing some work.

Great session there. The weights on all exercises are starting creep up.
Pulldowns, curls, pushdowns, all looking real good.

Do you plan on ever telling your physio what you've been doing in the gym?

Thanks Tom. It's nice seeing some of the lifts going up, but they are still very light by comparison to so many people here - if I can slowly bump the weights over the next few months I'll be very happy
My physio and I have mutual friends who have 'spilled the beans before'. He told my friends that I was 'non-compliant'!! so he knows but he just doesn't say anything! My surgeon is a different matter. He's much scarier altogether, but we actually work in the same hospital so word always gets back!

Good stuff fit. Recovery seems like it's going well so far. I will 100% be back on December 1st.

Thanks Jon. Only a few days to go then!


Today's session:

15th November 2011

166lbs

Deadlifts - big Fail!!

8 weeks 4 days after the 5th op

Magnusson-Ortmayer Week 4

Deadlifts
Warm-up............................10 x 60kg (132lbs)
Warm-up............................6 x 100kg (220lbs)
70%+15kg............................4 x 4 x 135kg (297lbs)
80%+15kg............................2 x 155kg (341lbs)
90%+15kg..............................FAIL x 170kg (374lbs)
80%+15kg............................3 x 155kg (341lbs) as punishment!
70%+15kg............................8 x 135kg (297lbs)
pump.................................12 x 100kg

Plate side lat raises
20, 15, 12, 12 x 2.5kg (6lbs)
Slow and controlled - not great range on the right yet

Roman chair sit-ups
15, 15, 15

50 minutes



Big Fail this week! 170kg was my PR and I was supposed to rep 2!
I was feeling tired coming in to the gym, and my quads were still aching from the RPM, and I've had some piriformis/sciatic type pain on the right that I could feel as I squatted down and tensed on the bar
I'd already started to psyche myself out!
The 4 x 4 x 135kg (297lbs) felt sh#t heavy, could have got 4 or 5 of the 155kg (341lbs) but no way could I even shift the bar from the ground at 170kg (374lbs)!!

Felt stuffed after this volume!

I have been pushing slightly faster than the routine called for so it's time to level off!
I'll stay on the same lifts for next week, but I will be lifting in the afternoon so I'll hopefully be more primed for a PR lift!

[NTT91]

Still a great effort man! You got that **** easily next time! Sometimes it can be more of a mental struggle when the warm ups feel heavy.

[DstryEvrytng]

You only missed 2 reps of the program, the 2 hardest imo, thats not bad at all.

Leg doms ruin me on dl's, even just a little bit of soreness pyschs me right out of the lift like you said. I wouldnt worry as you where ahead of the game goin into this session anyways. You still smashed some major weight.

Great session bro!