Starting Over

[Les]

I figured it was time to start another log to chronicle my new journey post surgery. I ended up finally getting my right shoulder looked at, and it was pretty badly damaged. I tried to always train around it, but it kept getting worse. I had full (grade 3) tears of the supraspinatus, infraspinatus, subscapularis and teres minor. I also had a bicep dislocation, which required surgical reattachment.

I'm about 4 weeks post surgery now. I have to keep my sling on for another 2 weeks. I really can't do much lifting other than some belt squats. I'm going to transition to manta ray squats in the next week or two. Then in a couple of months I can do normal squats again. It will be a little longer till I can start deadlifting. I haven't got a straight answer about when I can start those. And I can't start benching for another couple of months. On top of that, I'm going to get an MRI of my left shoulder in the next couple of weeks when I'm out of the sling. If there is only minor damage, I might just try to train around it. I hit my out of pocket max for the year so I thought they should at least look at it. But another shoulder surgery would be grueling I think.

I have a plan worked out once I can start training again. It will be monthly cycles with some top set and lighter drop set work in the form of low RPE's with more sets and less reps. For now I'm just doing what I can.

My goal is to get back to competing. I'm going to focus on geared powerlifting when my shoulder is at 100%.

3/20
Belt Squat- 255 for 2 sets of 5, 275 for 1 set of 5 *starting with 275 next time - still pretty easy
Left Arm DB Curl- 17.5 for 5 sets of 15
Left Arm Overhead DB Tricep Extensions- 17.5 for 5 sets of 15 * I can bump this one up a lot more.
Shoulder Rehab- Tons of exercises given to me by my PT. I do them 4x per day.

[Wilhelm]

Man, welcome back @Les!

Definitely been thinking of you from time to time since you've been away.

Good healing, and good lifting to you.

[plabataille]

Best wishes on starting over! Hope your post-surgery healing and training go well!

[Les]

Thanks guys. It will be a long road back to benching and maybe deadlift, but I'm looking forward to getting back to training.

[mgil]

Welcome back, @Les!

I’ve been on the mend from a SLAP repair and some tendon cleanup myself. It’s been a looooooong year.

[Les]

Welcome back, @Les!

I’ve been on the mend from a SLAP repair and some tendon cleanup myself. It’s been a looooooong year.

I hope you have a speedy recovery. When did you get your surgery?

[mgil]

Welcome back, Les!

I’ve been on the mend from a SLAP repair and some tendon cleanup myself. It’s been a looooooong year.

I hope you have a speedy recovery. When did you get your surgery?

Around 3/10/2021. So I’m just past one year.

[Les]

3/23

Belt Squat- 315x5, 335 for 2 sets of 5 *Still pretty easy.
Left Arm DB Curl- 20 for 5 sets of 12
Left Arm DB Overhead Tricep Extensions- 20 for 5 sets of 15
Shoulder Rehab Protocol- 1 circuit

[Les]

3/25

Belt Squat- 345 for 2 sets of 5, 355x5

Shoulder Rehab

[Les]

3/27

Belt Squat- 355 for 2 sets of 5, 365x5
Wide stance belt squats- 315 for 3 sets of 5
Left Arm DB Curls- 20 for 4 sets of 15
Left Arm Overhead DB Tricep Ext- 25 for 4 sets of 15
Abs- 80 for 4 sets of 15

[Les]

3/30
Manta Ray Squat (both hands on straps)- 45x10, 65x5, 85x5, 105x5, 125x5 *kinda weird balance with no hands on the bar, but I will start at 125 next time. Shoulder felt ok with arms down.

Belt Squats- 365 for 2 sets of 5, 375x5

Left Arm DB Curl- 25 for 5 sets of 10

Shoulder Rehab

[Les]

4/1
Manta Ray Squats (Hands in straps)- 135 for 2 sets of 5, 145 for 2 sets of 5

Belt Squats- 375 for 2 sets of 5, 380x5

Lots of Shoulder Rehab

[BostonRugger]

Hey, @Les! Good to see you back lifting and logging, man. Good luck with the rehab.

[Les]

Hey, @Les! Good to see you back lifting and logging, man. Good luck with the rehab.

Thanks!

[Les]

4/3

Manta Ray Squats- 175 for 2 sets of 5, 185x5
Belt Squats- 315 for 3 sets of 10
Shoulder Rehab and DB Hammer Curls (left)

[cole]

glad to see your training Les! heres to rehab!

[Les]

Thanks Cole!

4/6/21

Manta Ray Squats (arms at sides)- 190 for 2 sets of 5, 200x5

Belt Squats- 320 for 3 sets of 10

Abs- 50 for 3 sets of 20

DB Hammer Curl (left)- 25 for 3 sets of 12

Shoulder Rehab

[Les]

4/8

Manta Ray Squat (arms on new obb handles)- 225 for 3 sets of 5

Belt Squats- 322.5 for 3 sets of 10

Shoulder rehab

4/10

Manta Ray Squats ( with obb handles and lifters) 245x5, 265 for 2 sets of 5 *messed with lifting shoes since I'm high bar with the Manta ray. I messed around with the obb handles and no Manta ray, but my shoulders aren't ready for that yet.

Belt Squats- 325 for 3 sets of 10

Shoulder Rehab.

5 more weeks till I get to start really light deads and bench.

[JohnHelton]

Les, I am following along and wishing you the best with your rehab.

[Les]

Les, I am following along and wishing you the best with your rehab.

Thank you!