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  1. #1
    Get The Table!!!!! stev0n's Avatar
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    Help me figure out a program after shoulder surgery

    10 months ago I had 2 tendons in my shoulder reattached, 1 repaired, bone spurs removed, & small part of my collarbone edge shaved off.

    10 months later, my strength is coming back slowly, but my size & shape are not. I still have pain and a noticeable limited range of certain motions.

    I gained around 40lbs after surgery, I've lost 20 of it, but I can already tell that my muscle mass is smaller now (while fatter) than it was before surgery. I've trained in powerlifting since I joined a gym 7 years ago this week, but the big three aren't in the cards for my anytime soon. (I was able to rack pull 315 x 1, but very shaky & that' half the weight I used to deadlift).

    I'm hoping recomping will be a possibility with muscle memory, but I don't care about strength a much a I do leaning back out & building size/definition.

    Here are the max's on some of my current exercises before shoulder pain stops me:

    front delt raises - dumbbell - 35 x 8
    side delt raises - dumbbell - 30 x 6
    rear delt - dumbbell - 35 x 8
    overhead shoulder press - dumbbell - 30 x 6

    incline bench press - dumbbell - 55 x 8
    chest fly machine - 210 x 6

    lat pulldown - cables - 240 x 6
    cable rows - 195 x 8


    I'll include before surgery & now pics

    before


    now
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  2. #2
    Registered User Heisman2's Avatar
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    Have you done physical therapy for recovery post-op?
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  3. #3
    Get The Table!!!!! stev0n's Avatar
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    stev0n is offline
    Originally Posted by Heisman2 View Post
    Have you done physical therapy for recovery post-op?
    yeah. it ran out a couple months ago
    Our lives begin to end the day we become silent about things that matter - Martin Luther King, Jr.
    I'm not saying I'm sorry. One day, maybe, we'll meet again - Jared Leto, 30 Seconds To Mars

    ~Distal Biceps Tear Crew~ 10/18/2018
    ~Former 300+lbs Crew~ Never Again
    9/8/14 - 325.0Lbs. (147.7kg) 36%BF (Omron)
    8/10/16 - 226.2Lbs. (103.2kg) 17%BF (Omron)
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  4. #4
    Registered User Heisman2's Avatar
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    Are you supposed to be able to regain full function? I ask because you said you still have pain and a limited range of motion. If so it may be worth following up with the surgeon to see if they think further PT is indicated. If they have told you that the function and pain limitations you have now are as good as it is going to get and have cleared you for full activity otherwise, then type out what you are able to do from a range of motion standpoint without pain in different lifts and we can try to give you more specific advice.
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  5. #5
    Registered User mdonnelly80's Avatar
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    I'm not a physio so I would run any advice by one but here's my two cents. When I tore up my shoulder (full separation, very different from your injury) I found that building my rear delts and upper back helped significantly with medial and anterior shoulder pain. Getting the the scapula drawn back put my shoulder in a much better position. It took a lot of band work: face pulls, pull aparts, band dislocates (etc) but it did the trick, for sure. TBH, dumbbells weren't my friend for a long time; most isolation work was done with bands.
    "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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  6. #6
    Registered User BeginnerGainz's Avatar
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    You’re gonna have to speak to someone more qualified than you will find on this forum. Especially if you want to resume lifting.

    By someone, I mean a sports physio, not just your run of the mill PT.
    Age: 29

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