Best way to get your strength back...

Bullseye Forever

Bullseye Forever

Prince of Darkness
after shoulder surgery.......had it done in January,and im having a damn fit,my benching sux ass,and i think what im gonna havet to do is start over frm scratch....

i though about doing like a 14 week % 1RM workout like week1-3x8-65% of 1RM
week2-3x8-70% of 1RM
week3-3x8-75% of 1RM

etc....any ideas guys
 
Them bone spurs hurts and a torn labrum, damn thats pain, u haven't got back to ur original 1rm yet right? I might even take it down a notch and stay same reps, once it gets inflamed it'll be hard to work through, wouldn't rep out, I know when I do my rotator cuff kills me, stay away from dips, try to incorporate the weighted machines in more just to try to ease back into the tolerance, how long have u been back at it after surgery
 
If u wanna just blast thru the pain u can get a cortisone shot, when I screwed up my rc I did, for three months I was a lil weak on that side but I could go, but as son as it wore off, basically I fucked it up worse
 
BigHuge said:
Them bone spurs hurts and a torn labrum, damn thats pain, u haven't got back to ur original 1rm yet right? I might even take it down a notch and stay same reps, once it gets inflamed it'll be hard to work through, wouldn't rep out, I know when I do my rotator cuff kills me, stay away from dips, try to incorporate the weighted machines in more just to try to ease back into the tolerance, how long have u been back at it after surgery
Click to expand...

my surgery was on the 21st of Jan and he released me to start working out on April 11th...plus i done 14 weeks of PT,he put 1 stitch in my labrum,and then tighten it up alot so i wouldnt hurt it again,i havt got back to my 1RM yet,but i hadnt really tried,i also do rotator cuff excercises at home 3 nights a week with bands that i got from PT,so i can build up my rotator cuff muscles,but ive always done them.....im just thinking about starting over,cause i was lifting heavy,i was on the 5/3/1 program for like 3 months prior to surgery and had gotten stronger than i had ever been,but its like now,im week as fuck.....of course i still cant do squats,i cant get the bar behind my head on the side of my injured shoulder and it still hurts to do military presses and db shoulder presses,i havt to have a spot,cause my arm still hasnt stablized yet.....
 
Damn man I know not training at ur max capability sucks, takes ur motivation, but look how long it took u to get where u were, muscle memory will get u back every injury has a time table did ur doc give u one that tells u when u would be back to normal range of motion and be able to fully use ur shoulder again? That was my mistake never warmed up my shit just jumped straight in and then fucked up, maybe light power presses 50 60% 1rm dint ready know what ur current routine is, just if it ain't keeping u motivated time to switch up
 
BigHuge said:
Damn man I know not training at ur max capability sucks, takes ur motivation, but look how long it took u to get where u were, muscle memory will get u back every injury has a time table did ur doc give u one that tells u when u would be back to normal range of motion and be able to fully use ur shoulder again? That was my mistake never warmed up my shit just jumped straight in and then fucked up, maybe light power presses 50 60% 1rm dint ready know what ur current routine is, just if it ain't keeping u motivated time to switch up
Click to expand...
well he released me,he said you can run,but dont run a marathon.....he said 6-8 months i should be back to normal and that was the most,he said 4-5 just depended on how i worked out and done things right,which ive been doing,starting light and everyweek tweaking a bit as i feel better,i could do more and ive been doing that,i guess i just havt to be patient,its just devastating to start over again esp after all the blood,sweat and tears i went through,...but if i could do it once,i can do it again and like you said muscle memory will be faster,thanks for the motivation brother
 
I had part of my collar bone removed in Oct of last year. The best way I found to get my strenght back was to do a three day routine twice a week. I'd do Bis/Chest, Tris/Shoulders, then Back/Legs and I'd do abs when they weren't sore. Take day 4 off and repeat. I never maxed on anything, just did 3 sets of 10 of whatever I could manage, with 4-5 exercises for each muscle group. My strength jumped really fast like this, and it wasn't til my cycle that I started doing everything heavy and once a week.
 
boostedteg81285 said:
I had part of my collar bone removed in Oct of last year. The best way I found to get my strenght back was to do a three day routine twice a week. I'd do Bis/Chest, Tris/Shoulders, then Back/Legs and I'd do abs when they weren't sore. Take day 4 off and repeat. I never maxed on anything, just did 3 sets of 10 of whatever I could manage, with 4-5 exercises for each muscle group. My strength jumped really fast like this, and it wasn't til my cycle that I started doing everything heavy and once a week.
Click to expand...

thanks man,damn part of your collar bone removed,i bet that was damn painful..
 
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