Returning to training after a way-too-long long lay off due to major tearing injuries to Supraspinatus tendon, Infraspinatus tendon & Bicep tendon (at insertion onto Supraglenoid) of right shoulder occuring April2009.
Surgery was 18 Jan2010. Primary re-hab/physio completed July2010.
Put on 20kg during the lay-off so it’s time to get serious with the training sessions/weights again, loose the blubber & really test out the self-praising surgeons handi-work!!
Heh, welcome back to the gym. Hope the shoulder works out for you all right.
Welcome, Oros. What were you lifting prior to the injury?
Not sure if you asking about my PB lifts (performed every 6th week) or my regular training weights pre-injury. Excluding weight of standard 7’ Oli Bar
Squat: 150kg x4 (PB: 180kg x2)
Clean & Press: 90kg x6 (PB:105kg x2)
Deadlift: 250kg x4 (PB:280kg x2)
Flat BB Press: 165kg x4 (PB: 185kg x2)
Narrow Flat Press: 110kg x6
BB Curl: 60kg x6
Tendon tearing occurred on Pec day, 3rd set of Flat BB Press while lifting 140kg (5th rep to be precise). Not a sensation I’m ever likely to forget!!!
Very nice lifting numbers. Hopefully won’t take you too long to get back into moving that much weight again.
MONDAY: Quads / Calves / Biceps
Squats: 80kg/12 100kg/10 120kg/8
45deg Leg Press: 240kg/20 270kg/15 300kg/10 330kg/8 350kg/6
Leg Ext’ns: 48kg/12 60kg/10 66kg/6 36kg/10x3
DB Lunges: 12kg/16x2
Leg Press Calf Presses: 240kg/15x4
E-Z Curls: 48kg/10x2 53kg/8
Reclined DB Curls: 10kg/12@60deg 10kg/12@45deg 10kg/10@30deg
Heavier attempts at Squats was a no-go; shoulder will not allow for setting bar correctly on traps
TUESDAY: Pecs / Triceps
30deg Incline BB Press: 80kg/12 100kg/10 110kg/8 120kg/8x2
20deg Incline DB Press: 40kg/12x2 40kg/10x2
Flat BB Press: 120kg/8x2 120kg/6 dropset120kg/6+80kg/6
Seated Machine Narrow Press: 116kg/15x2 134kg/10
Cable Pushdowns: 66kg/20 66kg/16x2
Reverse Cable Ext’ns: 18kg/12x3
WEDNESDAY: Back
Seated Cable Rows: 72kg/15 84kg/12 96kg/10x3
Supported T Bar Rows: 60kg/8x4
Unilateral DB Rows: 25kg/10x3
Hyper’s:20x3
Narrow Grip Pulldowns: 72kg/12 84kg/10 96kg/8x2
DB Shrugs: 35kg/12x4
[quote]oros40plus wrote:
Tendon tearing occurred on Pec day, 3rd set of Flat BB Press while lifting 140kg (8th rep to be precise). Not a sensation I’m ever likely to forget!!![/quote]
Yep. I can relate. I tore my supraspinatus off the bone during warmups at a PL meet. Surgery last May. How are you faring?
Post-surgery was absolute mind numbing agony for nearly a week. The six weeks off work was mind numbing boredom. The re-hab physio was a mix of extreme discomfort & frustration as I’m used to lifting as heavy as possible so struggling & sweating buckets while doing scapula setting exercises with 0.75kg DB or little pink stretchy bands was nearly beyond bearable (made worse still by have a female physio assisting me!!!)
I’ve been back at weight training now since late Aug2010 much to my surgeon’s & physio’s apprehension. Physio has commented that I may never achieve full strength or previous range of movement. Surgeon just raised his eyebrow at me when I asked about getting back into heavy training.
My routines have been all mixed up till now (…& the blubbers been packing on as evidence of that). Some exercises are coming along very well, others are real ball-busters which get me frustrated (Squats. DB Side Raises. Shrugs. Pull-ups) & a few just scare the crap outa me at this stage (Deadlifts. BB Clean & Press)
Those are some impressive numbers and well done for continuing after a nasty injury like that. That shows some character.
Welcome.
I understand the frustration. But I guess I’ve been lucky. I surgeon-shopped and found one who is a sports orthopedist. I explained to him that my goal was to return to competitive powerlifting, which I was able to do (at a reduced level) six months post-op. I have no trouble with squats, flat bench, and DL. But I still can’t clean and jerk an empty bar. Any OHPing is out of the question, for that matter. I can do chins, but have pain with supinated grip. Not sure that stuff will ever fully come back.
Regarding squat grip, have you tried going to the collars to take the stress off your shoulders?
Welcome.
My usual hand position on the 7’ Olympic Bar is with my hands nearly touching the Bearing Collars. Yip, I’ve tried spreading my arms further, even with my hands on the actual Bearing Collars. Unfortunately my Squatting issue is not just about hand position. My usual bar position is low on my traps / rear delts which has the bar now positioned directly on one of the surgery sites so there is physical pain as I increase the number of plates & the bar bears down.
I’m addicted to seeing that bar bending & flexing. My ego is just getting the better of me at the moment, I will eventually find a way!!
THURSDAY: Hams / Calves
RDL: 50kg/20x4
Seated Leg Curls: 54kg/12 60kg/10 66kg/8
Unilateral Standing Leg Curls: 24kg/16x3
45deg Leg Press: 240kg/15x3
Leg Press Calf Presses: 200kg/20x2 200kg/16x2 160kg/30
Reversed DB Lunges: 12kg/12x3
Hammer Grip Shrugs: 60kg/15x3
Wide Grip Upright Rows: Bar/20x3
FRIDAY:
Wide Pull-ups: BM/10x2 BM/6x3
Wide Pulldowns: 66kg/16 84kg/10 96kg/8x2
Reverse DB Flyes: 8kg/20x3
Seated Shoulder Press: 66kg/20 95kg/12 110kg/8 130kg/5
DB Laterals: 8kg/15x2 12kg/8x2
E-Z Curls: 40kg/10x3
E-Z Tri Ext’ns: 40kg/10x3
Fri to Mon, no training due to work, work, work…
TUESDAY: Pecs / Triceps
30deg Incline BB Press: 80kg/12 100kg/10 110kg/10 120kg/6 Dropset:140kg/2+100kg/8
20deg Incline DB Press: 40kg/16 40kg/12x2 40kg/8
Flat BB Press: 100kg/12 120kg/8 120kg/6 dropset:130kg/4+80kg/7
Seated Machine Narrow Press: 116kg/18x2 116kg/10x2
Cable Pushdowns: 66kg/20 66kg/16x2
Reverse Cable Ext’ns: 18kg/12x3
BM down to 108.5kg (29 Mar) from 116.0kg (12 Jan)
WEDNESDAY: Back
Pullups:BM/8x2 BM+10kg/6x2
B/over BB Rows: 40kg/20 60kg/18 70kg/12 90kg6
Seated Cable Rows: 96kg/12x2 106kg/8x2 115kg/6
Supported T Bar Rows: 40kg/12x3
Reverse DB Flyes: 10kg/15x3
Hyper’s:20x2
Narrow Grip Pulldowns: 72kg/12 84kg/10 96kg/8x2
THURSDAY: Hams / Calves
RDL: 50kg/20x3 60kg/15
Seated Leg Curls: 60kg/12x3 66kg/8
Unilateral Standing Leg Curls: 18kg/20x4
45deg Leg Press: 240kg/20 240kg/12x2
Leg Press Calf Presses: 200kg/20x5
Reversed DB Lunges: 10kg/16x3
Hammer Grip Shrugs: 60kg/15x3
Wide Grip Upright Rows: Bar/20x3
FRIDAY:
Wide Pulldowns: 90kg/12x2 96kg/10x2
Seated Shoulder Press: 60kg/20 80kg/15 110kg/10 Dropset:130kg/6+80kg/8
DB Laterals: 10kg/15x3 12kg/10
E-Z Curls: 40kg/12x3
Unilateral Cable Spider Curls: 12kg/15x2 18kg/10
welcome to the monkey house.
have you considered using a specialty bar like a safety squat or spider bar? or getting an attachment like the Dave Draper Top Squat? those are majorly used so people can squat with shoulder issues. parking the bar right where you got surgery doesn’t sound like a good idea. Can you do oly-style squats?
oh, yeah, do 5/3/1 or we’ll kill and eat you
MONDAY: Quads / Calves / Biceps
45deg Leg Press: 270kg/18 290kg/15 300kg/10 330kg/8 Dropset 350kg/6+270kg/8
Leg Ext’ns: 60kg/10 66kg/10x3
DB Lunges: BW/40 12kg/12x2
Leg Press Calf Presses: 240kg/20x2 270kg/15x2
TUESDAY: Pecs / Triceps
30deg Incline BB Press: 80kg/12 100kg/10 110kg/8 120kg/8x2 (no attempt @ 140kg today)
20deg Incline DB Press: 40kg/12x2 40kg/10x2
Flat BB Press: 120kg/8x2 120kg/6 dropset120kg/6+80kg/6
Seated Machine Narrow Press: 116kg/15x4
Cable Pushdowns: 66kg/20 66kg/16 48kg/20
Reverse Cable Ext’ns: 18kg/12x3
WEDNESDAY: Back
Seated Cable Rows: 96kg/12x3 106kg/10
Supported T Bar Rows: 60kg/10x2 60kg/8x2
Hyper’s:20x3
Narrow Grip Pulldowns: 96kg/10x3
Wide Pull-ups: BW/8x2 BW/6x2
DB Shrugs: 35kg/12x4
THURSDAY: Hams / Calves
RDL: 50kg/20x3 60kg/15
Seated Leg Curls: 60kg/12x3 66kg/8
Unilateral Standing Leg Curls: 18kg/20x4
45deg Leg Press: 240kg/20 240kg/12x2
Leg Press Calf Presses: 200kg/20x5
Reversed DB Lunges: 10kg/16x3
Hammer Grip Shrugs: 60kg/15x3
Wide Grip Upright Rows: Bar/20x3
SAT: Biceps / Triceps
BB Curls: 40kg/15 50kg/10x2 65kg/8x2
Reclined DB Curls: 12kg/12x2 Dropset:12kg/10+8kg/10
Cable Concentration Curls: 18kg/15x2 Dropset:24kg/8+12kg/8
Narrow BB Press: 60kg/20 80kg/15 100kg/10x2
Narrow Pushdowns: 66kg/20 66kg/15 Dropset:66kg/12+48kg/12
Unilateral DB Kickbacks: 10kg/15x2