I'm trying to overcome some training issues perhaps there is someone here who can help.
First, I'm 45 and was in a bad car crash 3 1/2 years ago where I got pretty banged up.
As far as my torso goes,I broke my entire ribcage, my sternum and collapsed lung.
Two years of surgeries, pain killers and PT/ recovery have me 20 pounds underweight at 150.
Now, while grappling I can't bear much weigh on my chest. It feels like my ribs are on the verge of snapping (pain) and any pressure really effects my breathing ability. This was never a problem in the past.
I would like to hear any advice in regards to exercise or rehab to help with increasing my resistance to weight on my chest.
I know that re gaining some weight will help in this regard, which is where the second problem arises.
I have not in the past needed any resistance training due to my active lifestyle, but now I desperately need it to gain some mass.
In March I started a basic 5X5 program.
I have now completely stopped progressing in my lifts, partially due to my injuries.
For example, my bench at 105 has stalled and my arms take completely different paths to lockout. My form gets really bad at 105 and shoulder pain is severe.
My right elbow was fractured and my left side has a reconstructed rotator cuff and reconstructed radius and ulna at the wrist (comminuted fracture ulna & radius).
Similarly, the push press is stalled at 90 and is very un even in the symmetry of the movement. My left shoulder is not dropping properly (pain) and right elbow flares out.
Squat at 130, stalled, my chest moves forward from knee pain near parallel at this weight. My knee (patella) and fibula ware broken on top of hamstring tendon strain and meniscus tear. But this lift causes pain on top of my knee, not where it was damaged.
Deadlift at 205 is the only lift which has not been effected by pain, only weakness in my wrist which I will improve.
My main goals are to gain weight and core strength for grappling and resisting chest pressure.
My question is, should I reduce the weight if my form begins to fail?
I'm not certain that I could even press just the bar symmetrically is why I'm asking.
Or should I push on, increasing the weight regardless of lacking symmetry and pain.
Thanks, and I appreciate any input.