Fair enough, good form it is, I’ll check out some vids to see that I’m mirroring precisely what needs to be done. I’ll also eliminate refined sugars and other foods known to fuel inflammation.
I’m still unsure about what timescale to expect for improvement in the incidents of pain. Presumably there’s some kind of sliding scale between the frequency/duration/severity of pain, vs the intensity with which I progress with my usual training.
For example, before taking up any OHP/Benchpress work I fully expect I need to have made some progress in reducing the incident frequency/severity etc, for which I need to create a benchmark and follow progress. I’m basically asking what schedules would be commonly realistic, ie if the pain hasn’t halved between zero and X weeks, then try different movements.[/quote]
Couple things that concern me with your response. Checking vids online can be good, but it is a crap shoot. Some vids are good, others are atrocious. I’d highly recommend finding a therapist local to you to see and get some instructional work with. You can do the rehab on your own, but as I said, the videos you find online are a crap shoot as to whether they are quality information and even if they are quality info, they may not be geared towards your specific injury/situation.
Also, you already are asking about benching/pressing movements. I’d recommend taking a good break (several weeks or longer) away from all pressing movements (maybe with the exception of push ups). I’m only making assumptions without a physical eval, but generally people are way too “push” orientated in their lifting and with your prolonged history of shoulder discomfort, as I said before, you would benefit from some focused pulling movements.
The one thing I have forgotten to ask you about is what your goals are. Why are you lifting? Performance based? Sports? To “look good nekkid”? [/quote]
Definitely the latter, but also clothed!!!
I’m keen on heavy press work as, because of my shoulder, I’ve had precious little opportunity to do it. I don’t make any excuse or apology for my enthusiasm, and I daresay you’d feel the same if you had foregone benching/OHP for years. And yes, a few more weeks WOULD matter if there is no prior indication of what kind of progress milestones the recovery ought to have.
Also, since I had the shot, I’ve noticed another pain, usually in place of the first, around the mid-point between the left shoulder blade and the spine.