INJURY LOG: SLAP repair, bicep tenodesis recovery log
Hi everyone, I hope some people will find this thread useful. I'm mainly creating this to keep myself motivated throughout my recovery from surgery.
After a lot of research and talking to other athletes that have been through the surgery, I'm now ready to get mine done fairly soon and will begin to log everything leading up to and including the rehabilitation process.
Here are the details:
SLAP tear on my left shoulder occurred in January during a MAX bench press attempt after being out of the gym for a month due to pneumonia.
I caught a lift off on the bench with my arms locked out, and the weight bounced. Did my 1RM fine. Felt OK. 2 days later I did a killer shoulder workout, and felt severe pain after heavy upright rows (taking these completely out of the routine now). Took 3 weeks off, returned feeling OK but again severe pain after the workout. Got an MRI w/contrast done, and I've got a SLAP tear, with the superior portion of my labrum torn away from the bone.
Surgery will be in around 2 weeks. Getting a traditional SLAP repair done.
Here is the current plan, which will obviously change as time goes on:
Keep going to the gym doing lower body work, but start training the opposite side of the injury (upper body) since this utilizes the opposite side for stability without causing further injury. Reason being - delay atrophy in injured area and aid the rehab/recovery process.
Here will be the routine for the time being, pre and post surgery:
MWF - fullbody, volume training only
(I used to train 5/3/1 w/'Periodization Bible' assistance work, combination of strength and hypertrophy focused training, pretty much a power building routine)
Monday
Squat w/safety bar (good morning bar that has the handles in front) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
flat DB bench - 3 sets of 10 on the uninjured side
DB rows - 3 sets of 10 on uninjured side
standing DB press - 3 sets of 10 on uninjured side
GHR situps - unsure of reps/sets yet
Wednesday
Squat w/safety bar (good morning bar) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
One arm kettle bell work - TBD
GHR situps - unsure of reps/sets yet
FRIDAY
Squat w/safety bar (good morning bar) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
flat DB bench - 3 sets of 10 on the uninjured side
DB rows - 3 sets of 10 on uninjured side
standing DB press - 3 sets of 10 on uninjured side
GHR situps - unsure of reps/sets yet
SUNDAY
mobility work only (I will be doing some mobility work daily, but Sunday is a 1.5 hour dedicated time for mobility)
----------------------------------------------------------
The above training will be done before surgery is done, and also post surgery while in a sling. I'll likely begin training one week post surgery again. The sling comes off 4 weeks post surgery, and I will be adding in REHAB work for the repaired shoulder, while keeping the above routine active.
If anyone wants to add their 2 cents, has questions, or wants to join in, feel free! If not, feel free to read along and follow my progress. Mods, I thought the Exercise Science forum was a good place for a Rehab/Recovery log, but feel free to move this to the Training Logs forum if you think it'd be better there.
Hi everyone, I hope some people will find this thread useful. I'm mainly creating this to keep myself motivated throughout my recovery from surgery.
After a lot of research and talking to other athletes that have been through the surgery, I'm now ready to get mine done fairly soon and will begin to log everything leading up to and including the rehabilitation process.
Here are the details:
SLAP tear on my left shoulder occurred in January during a MAX bench press attempt after being out of the gym for a month due to pneumonia.
I caught a lift off on the bench with my arms locked out, and the weight bounced. Did my 1RM fine. Felt OK. 2 days later I did a killer shoulder workout, and felt severe pain after heavy upright rows (taking these completely out of the routine now). Took 3 weeks off, returned feeling OK but again severe pain after the workout. Got an MRI w/contrast done, and I've got a SLAP tear, with the superior portion of my labrum torn away from the bone.
Surgery will be in around 2 weeks. Getting a traditional SLAP repair done.
Here is the current plan, which will obviously change as time goes on:
Keep going to the gym doing lower body work, but start training the opposite side of the injury (upper body) since this utilizes the opposite side for stability without causing further injury. Reason being - delay atrophy in injured area and aid the rehab/recovery process.
Here will be the routine for the time being, pre and post surgery:
MWF - fullbody, volume training only
(I used to train 5/3/1 w/'Periodization Bible' assistance work, combination of strength and hypertrophy focused training, pretty much a power building routine)
Monday
Squat w/safety bar (good morning bar that has the handles in front) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
flat DB bench - 3 sets of 10 on the uninjured side
DB rows - 3 sets of 10 on uninjured side
standing DB press - 3 sets of 10 on uninjured side
GHR situps - unsure of reps/sets yet
Wednesday
Squat w/safety bar (good morning bar) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
One arm kettle bell work - TBD
GHR situps - unsure of reps/sets yet
FRIDAY
Squat w/safety bar (good morning bar) - 2 sets of 10
GHR - 3 sets of 5-8
Split Squats - 2 sets of 8 (with dumbbells) - this will change while I'm in the sling, for obvious reasons (balance, lack of 2 free hands)
flat DB bench - 3 sets of 10 on the uninjured side
DB rows - 3 sets of 10 on uninjured side
standing DB press - 3 sets of 10 on uninjured side
GHR situps - unsure of reps/sets yet
SUNDAY
mobility work only (I will be doing some mobility work daily, but Sunday is a 1.5 hour dedicated time for mobility)
----------------------------------------------------------
The above training will be done before surgery is done, and also post surgery while in a sling. I'll likely begin training one week post surgery again. The sling comes off 4 weeks post surgery, and I will be adding in REHAB work for the repaired shoulder, while keeping the above routine active.
If anyone wants to add their 2 cents, has questions, or wants to join in, feel free! If not, feel free to read along and follow my progress. Mods, I thought the Exercise Science forum was a good place for a Rehab/Recovery log, but feel free to move this to the Training Logs forum if you think it'd be better there.