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  1. #1
    Registered User pastorgbc's Avatar
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    Musings on Box Squats and a shoulder issue

    I really enjoyed the thread on Box Squats that was started yesterday. There was a good exchange of ideas. I performed box squats today and was very conscious of every movce from unracking, stepping back, making the squat, paying attention to how I felt on the box, and then re-racking.

    I have been squatting four times a week now for the last four weeks. The fourth day is box squats, ramping up to a 1 rep working set. Today I hit 390 and was very satisfied with how it went.

    It took 54 years, but for the first time I have to deal with some shoulder pain. It hit me about 4 weeks ago as I was doing front raises with a 45 pound plate. I started getting a pain in my front delt. I finished the set, but the pain did not completely subside. It started to become chronic the next day. I had full range of motion, but I had a soreness and a clicking when I made the lateral motion.

    I did no upper body movements the following week, only my four days of squats. On week 2, I added rotator cuff exercises and went back to heavy back, but I only used neutral grip. This week I continued the rotator cuff exercises, but added DB benches (light, topping out at 80 pounds), squats, and back. today I felt great, so I did 5 sets of unweighted dips, flat DB benches (topping out at 90), and Hammer strength incline presses.

    I have also been icing post workout and taking 800mgs of ibuprofen three times a day. The shoulder feels great.

    The plan is to avoid direct shoulder work for a couple more weeks and continue on the light side with the pec workouts. I will hit back heavy tomorrow to and vary my grip from neutral to see what I got.

    Ray
    Last edited by pastorgbc; 07-26-2013 at 10:52 AM.
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  2. #2
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    good luck healing. I am working through rotator cuff tendinitis myself. i have been to the orthopedic twice in the past 5 months and they keep telling me to rest if I want it to go away. I took 6 weeks off of any type of press exercise and it got a little better than I played back to back rounds of golf and it came back worse!

    I am working through it but it is a real pain the day after chest, shoulders not so bad because I am not going heavy on shoulders while I am working through the injury. I am handling it similar to you. I am icing, ibuprofen, have a prescription topical anti-inflammatory and I am doing light weight rotator cuff exercises.

    Once thing I will recommend on the rotator cuff exercises is to put a rolled up towel or some sort of spacer to take your arm away from your body. This will put less pressure on your rotator cuff and work it more directly.


    I think my injury was onset by that stupid "Car driver" exercises where you stand holding a plate and rotate it like a steering wheel.... first and last time I will ever do that lame exercise.
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  3. #3
    Bored drudixon's Avatar
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    Sounds like almost exactly the problem I had. My bicep tendon swelled up and jumped out of the groove in the shoulder. Lots of ice, Aleve and my chiropractor/physio had to do some adjustments to get it back in a few times. The pain lasted 3 months. Only thing that sucks now is it comes out and slides around now. No pain, but it moves all over.

    Good luck sorting it out.
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  4. #4
    Registered User pastorgbc's Avatar
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    Originally Posted by drudixon View Post
    Sounds like almost exactly the problem I had. My bicep tendon swelled up and jumped out of the groove in the shoulder. Lots of ice, Aleve and my chiropractor/physio had to do some adjustments to get it back in a few times. The pain lasted 3 months. Only thing that sucks now is it comes out and slides around now. No pain, but it moves all over.

    Good luck sorting it out.
    At first I thought it was some rotator cuff trauma, but I do think that it is a bicep tendon issue, although I have no trouble with heavy curls, which I did yesterday.
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  5. #5
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    Ouch.

    Heal up guick, Ray.
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    Originally Posted by pastorgbc View Post
    At first I thought it was some rotator cuff trauma, but I do think that it is a bicep tendon issue, although I have no trouble with heavy curls, which I did yesterday.
    my rotator cuff injury extends down into my bicep tendon. I went for massage and chiro neither did much for relief. I think its one of those thinks where it just takes time and strengthen exercises.
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  7. #7
    Bored drudixon's Avatar
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    Originally Posted by pastorgbc View Post
    At first I thought it was some rotator cuff trauma, but I do think that it is a bicep tendon issue, although I have no trouble with heavy curls, which I did yesterday.
    Yeah, curls / pull ups never bother mine, just pressing. I just have to be careful now that it slides around.
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