Hi bud, thanks for the reply - man this place has gotten quiet, when I first joined you’d have 10 replies in the first 24 hrs!!
Some further reading indicates a sliding scale, so the more intrusive the injury, ie a full labral tear, the more radically you favour starting out with high-reps/lighter-weight/lower increments, to the point where, post-op, you actually begin with a tv remote control, batteries out, very high reps, then to increase resistance, put the batteries in - yeah. Where in my case I started with 5lbs and progressed, but then couple of days ago found that shoulder has a slight mobility issue, was doing internal rotations with a waist-level cable, and felt the old twinge - so I have indeed re-irritated it, probably by using a little too much weight which I could have avoided by using less with more reps, but thankfully with no loss of mobility and the slight discomfort I felt the morning after was largely gone today. I’ll address that issue before my next strengthening session.
Charles Poliquin, on this very site about a year before I joined, said the golden rule is about 10% of what you bench cg, which in my case would be 20kg, another article on this same site again concurred and took it further, it did an analysis of proportion between your big 5-6 lift’s poundages, and asked readers to:
- do likewise;
- note any stark deviations;
- treat these as at best as bad form and at worst biomechanical deficiencies (most commonly RC weakness) ;
- correct accordingly.
Some of the articles make quite startling claims for the effect on your bench, and wdhile normally I’d be sceptical, I’ve known guys generally weaker than me bench 160Kgs where I can only do 100kg for 2 - so I wouldn’t be surprised if my bench suddenly jumps
I read somewhere the difference in Ext vs Int strength is 25-33%, but can’t remember which is which.