Rehab workout to regain strength

Bullseye Forever

Prince of Darkness
I had shoulder impingement surgery back in Jan of this year,my surgeon released me on april 11th to start working out with my shoulder again,this is my 3 month back using both arms benching,could anyone please give me some help to help me start to regain my strength i lost,its like starting all over agin..i had bone spurs removed and a slight labrum tear,he put one stitch in it,nothing major,course i lost alot of strength in my bench,ive been doing light weights and pyramiding to gain some endurance and strength,but it doesnt seem to be coming along fast enough,im up to 225 now benching,ive been doing a 4 sets of 10,8,8,6 routine for flat chest one month and then the next month changing the same routine to incline to work both degrees of lifts,does anyone have any advice to help me begin to do something different to start regaining strength,im getting really frustrated,any help would be greatly appreciated
 
Off the topic, i had the same shoulder operation except mine was done two months prior to yours. I have a question are you having any problems with ovehead pressing movements???

FYI-i had the other shoulder done approx a year ago. It took about 8-9 month before it felt right and the stength came back.
 
Off the topic, i had the same shoulder operation except mine was done two months prior to yours. I have a question are you having any problems with ovehead pressing movements???

FYI-i had the other shoulder done approx a year ago. It took about 8-9 month before it felt right and the stength came back.
yea sorta,its hard to do military presses,and db shoulder presses,i havt to do light ones,and i dont use military presses yet,i just havt to use the shoulder press machine
 
I would say let pain be your guide. That is what my Dr told me. I can do behind the neck presses anymore. Dumbells and front presses. I would say take it and come back slow you dont want to re-injure it again.
 
I had shoulder impingement surgery back in Jan of this year,my surgeon released me on april 11th to start working out with my shoulder again,this is my 3 month back using both arms benching,could anyone please give me some help to help me start to regain my strength i lost,its like starting all over agin..i had bone spurs removed and a slight labrum tear,he put one stitch in it,nothing major,course i lost alot of strength in my bench,ive been doing light weights and pyramiding to gain some endurance and strength,but it doesnt seem to be coming along fast enough,im up to 225 now benching,ive been doing a 4 sets of 10,8,8,6 routine for flat chest one month and then the next month changing the same routine to incline to work both degrees of lifts,does anyone have any advice to help me begin to do something different to start regaining strength,im getting really frustrated,any help would be greatly appreciated

Bro, thats a serious setback as far as lifting is concearned. . Im not sure what your doc told u, but like O.M stated it takes time man. . And dont be pushing TOO far/fast either

FYI Try reps of 5. . Dont be going balls to the wall, but bump up the weight/lower reps and youll kick the strength in overdrive

Off the topic, i had the same shoulder operation except mine was done two months prior to yours. I have a question are you having any problems with ovehead pressing movements???

FYI-i had the other shoulder done approx a year ago. It took about 8-9 month before it felt right and the stength came back.

What overhead pressing issues are u having?
 
damn, bro. sorry to hear about your situation.

i would highly suggest doing rotator cuff stretches and YTWL

YouTube - ‪Rotator Cuff Stretching‬‏

YouTube - ‪DieselCrew.com - Ultimate Two Minute Shoulder Warm-up‬‏

i would also add in seated dumbbell cleans as warm up

seeing how you are bothered by ohp from both db and bb and benching hurting, could hammer chest machine be another option for you?

well, working through the pain does not make your badass, bro.

how about db snatches? would that bother your shoulders?
 
Bro, thats a serious setback as far as lifting is concearned. . Im not sure what your doc told u, but like O.M stated it takes time man. . And dont be pushing TOO far/fast either

FYI Try reps of 5. . Dont be going balls to the wall, but bump up the weight/lower reps and youll kick the strength in overdrive



What overhead pressing issues are u having?

Incline bench and military press it pops (right side only) the first rep of each set then seem to be ok.
the hammer shoulder press is ok. All the machines that keep my elbows back hurt. behing the neck presses hurt!!!
 
Incline bench and military press it pops (right side only) the first rep of each set then seem to be ok.
the hammer shoulder press is ok. All the machines that keep my elbows back hurt. behing the neck presses hurt!!!


Its STILL popping after inpingment procedure??? If it is, its still catching, or sloppy/weak. . This stuff takes a long time to heal man... Like 12 months easy then more moderate lifting. . I dont care what they told u
Any kind of military is bad for this/or rotator cuff. . I would lay off those for a lonnnng time, then maybe ease back into them and test the waters again

They recomend not putting elbows past a 90/or deep stretch after this
 
soulder feeling much better this week,actually last friday i could do military presses with just a slight pain,no a bad pain,sorta like a sore pain,and i started a low rep,slight heavier bench program doing 3 sets of 4-5,feeling much better,i just havt to be patient
 
soulder feeling much better this week,actually last friday i could do military presses with just a slight pain,no a bad pain,sorta like a sore pain,and i started a low rep,slight heavier bench program doing 3 sets of 4-5,feeling much better,i just havt to be patient

Glad to hear you are doing better that me!:dance2:

Its STILL popping after inpingment procedure??? If it is, its still catching, or sloppy/weak. . This stuff takes a long time to heal man... Like 12 months easy then more moderate lifting. . I dont care what they told u
Any kind of military is bad for this/or rotator cuff. . I would lay off those for a lonnnng time, then maybe ease back into them and test the waters again

They recomend not putting elbows past a 90/or deep stretch after this

I think i am going to go back to the hammer machine. It is the just about the only overhead pressing that dosent hurt/pop.
 
soulder feeling much better this week,actually last friday i could do military presses with just a slight pain,no a bad pain,sorta like a sore pain,and i started a low rep,slight heavier bench program doing 3 sets of 4-5,feeling much better,i just havt to be patient

This ^^^ Trust me, i have NO patience at all lol
Your gonna like the reps of 5 if your needing that strength man. . Just dont overdue it
Glad to hear you are doing better that me!:dance2:



I think i am going to go back to the hammer machine. It is the just about the only overhead pressing that dosent hurt/pop.

There's hurting, and then sore(lactic acid build up). . If its hurting change it up. .If its just sore, then keep it light/watch it.
It sucks not being able to do your favorite excercises, but work around them
 
im taking my time and being really slow,cause i dont want to mess up anything again,on my benching im am doing like 3 sets of 4-5 with 225,235,240 and military presses 3 sets of 8 of like 65-75 just to get it going again,i was lucky with my rotator cuff,it wasnt damaged just inflammed,plus the PT gave me some resistance bands to do rotator cuff excersises 3 times a week
 
This ^^^ Trust me, i have NO patience at all lol
Your gonna like the reps of 5 if your needing that strength man. . Just dont overdue it


There's hurting, and then sore(lactic acid build up). . If its hurting change it up. .If its just sore, then keep it light/watch it.
It sucks not being able to do your favorite excercises, but work around them

thanks landscape1 i will follow your advice

Bullseye24 did you do any rehab??
like with a therpist??
 
thanks landscape1 i will follow your advice

Bullseye24 did you do any rehab??
like with a therpist??

yea i done 14 weeks of Physical Therapy,that helped a whole lot,and im glad i did to,they taught me how to keep my rotator cuff from being injured and told me how to best avoid rotator cuff injuries and help from tearing m labrum again
 
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