INJURY LOG: SLAP repair, prehab / surgery / rehabilitation training log
- 10-17-2012, 12:48 PM
- 10-17-2012, 01:29 PM
10-17-2012, 01:55 PM
10-17-2012, 02:09 PM
My deadlift was almost 500 pounds when this happened. I hope I can get back to that early next year. Pretty sure I will scrap 5/3/1 for a while and focus on the Starting Strength program for a couple months, once I'm feeling better. Quickest way to shoot up in strength. Definitely won't be doing the program this year though.
I'm extremely troubled/bothered by my chest strength on the bad side right now though. I love benching, but this lift trailed behind the others and I've always had trouble with chest when it came to growth as well. It's going to be a challenge.
10-17-2012, 02:12 PM
10-17-2012, 02:59 PM
How is your form on bench? Are you tucking your elbows towards your sides, or flaring them out towards the bar? If you tuck them in closer to your body, you will use more lat strength and boost your bench. Also, practice driving through your feet, with a strong arch in your back.
I wanna smack people when I see them place their feet on the bench. Not only is this idiotic and extremely bad form, but it removes your stability and any power that you gain from grounding yourself. I have no idea why people do this, except they may have seen other noobs do it.
The hardest part of the bench for me, was to keep my shoulders back and pinched throughout the movement. My delts almost always came into play at the top. Increasing upper back strength will solve this, as well as shoulder mobility work. I also found it easier to bench more, with a wider grip, since I'm so tall...but this can be harder on your shoulders.
10-17-2012, 03:08 PM
10-17-2012, 05:56 PM
Ah cool, so you know what you're doing. I typically used to follow 5/3/1 w/periodization bible assistance, and had good results strength and size wise this way, even with bench/chest - but I definitely am weakest at the top of my bench. I need to start doing floor presses when I'm back in the game.
11-06-2012, 11:46 AM
Hey guys, I need some help in here.
The largest problem I've encountered is loss of drive/motivation from being handicapped in the gym for so long. I haven't been doing my PT or training for almost a month now.
This is the first time I've ever run into a motivational issue this bad in the gym, it's really upsetting. I've thought about a small cycle to boost up my spirits and drive, to get back into the swing of things faster, but that isn't smart at all - too dangerous right now.
I could use any tips at all here folks!! A good portion of my life was dedicated to training and revolved around it... but that's since changed since the surgery and I'm finding it tough to get back into the groove again!
11-07-2012, 02:35 PM
Cary K, houstontexas, either of you two have any encouraging words/tips?
I think it's mainly out of fear. The last time I trained, I felt real bad after on the operated side. My whole pec seized up...but the only issue was in the pec, not my shoulder or bicep at all!! So frustrating. I really want to train again...
I guess I really just have to put in a 200% effort to motivate myself through this phase now. Maybe I will start a new training log /diet etc to force myself.
11-07-2012, 03:02 PM
Dude I'm in the same boat as you. I get really motivated to hit the gym and then after one great workout I'm sore on my operating side for a week. I could take it super easy I guess, but then what's the point of going. I only have a few available days to train and I don't want to BS or I may as well be at home with my family.
On top of the shoulder strength, stability, etc I've been having knee pain for like 3wks now. I haven't been back to the doc b/c I'm super busy with life and hoping it will go away. Needless to say I haven't trained legs since and it's my favorite workout.
I am having a hard time staying motivated as well. I'm keeping my diet on point for the most part, but my training is just so lacking and it makes me sad for real. Friggin bodybuilding depression lol. I keep having to put off my cycle I wanna run b/c I don't want to push it too early. It's really a huge deal to me as well and sometimes I wonder if I even did the right thing by going to have surgery. Hopefully when I'm a year, 2yrs, or farther out I will feel it was a great choice. The slowness of the recovery though is killing me.
I guess the main thing that keeps me somewhat motivated is the mirror. I don't want to turn into a fatty again so I try to keep my diet in check and get in the gym when I'm feeling good. I'm pretty sure my depressing post isn't going to help, but hey you called on me. Hang in there man I think it will get better for us as time goes on. I have to hope it does or I will go crazy haha.
11-08-2012, 03:20 PM
My diet is waaaaay out of whack now, but I'm keeping protein up - just not high enough I don't think. It can be a lot cleaner. Too many bars/shakes atm.
I'm trying to figure out a good way for me to get cardio in without running...do you think it's fine to do barbell complexes with 10 pounds added per side? I'd much rather do cardio this way. I think I'll give it a shot tomorrow night. 10/10/10 deadlifts/OH press/squat or something like that, for multiple rounds, very short break between rounds.
I definitely know it will get better, as long as we keep it consistent and keep pushing forward. I should be doing some PT daily from home to be honest. It's just tough to stay motivated when doing such little weight and seemingly simple things. I also wish I could work on physique now too, and that's a big downer atm, but at least I could be getting lean while working on strengthening.
I hope that knee turns out to be nothing. A girl I know who had a SLAP repair done ended up with leg issues from squatting too often while going through the same phase as us...so maybe it's that?
11-08-2012, 04:06 PM
Ya I was incorporating huge leg days since my upper body days were less than stellar. Sometimes I broke it down into 2x a week as well. For a while there I was doing cardio a few times a week as well, but once the pain started catching up I stopped it all.
I'm just going to keep working with my diet and go get some massage soon. I may make an appointment with an ART or MAT clinic to check on muscle imbalances and get some release work done. I've never been to either before, but I've heard good things.
I really should have been doing PT work all along as well, but I've been BS'ing on that for months. It just seems so useless and stupid when I'm doing it b/c it's easy. I know I should do it, but I just don't.
11-08-2012, 08:00 PM
I have one good update though...the huge deep knots that I've been having problems with have all seemed to disappear. I do have occasional stiffness now though from the way I sleep. Maybe the knots are gone because I've stopped my PT/training though lol, we'll see. Starting back up today.
11-09-2012, 11:13 AM
What's up fellas, I am new here but post a lot on other forums, couldn't help but read this, I to have been injured this year ruptured left bicep tendon, had left shoulder impingement, had all this done Feb1st of this year. Then If that's not enough I broke my left foot recently
So I understand completely, I am so weak on the left side it hurts constantly, and I wonder if I will Ever be the same... It's hard to get down there when all I do is "go through the motions" but we have to keep pushing and grinding trough this and it will get better.
My instinct was to win, eliminate anyone who is in competion. Destroy my enemy, and move on without any kind of hesataion at all.
Victory is reserved for those willing to pay its price
12-07-2012, 02:58 PM
How is your recovery coming along? Read through you log and it was very interesting. Just hoping you can shed some light on what things you could have or would change to help with faster recovery. I have surgery on December 27. The doctor says no Supplements will help and will not give me one of those shoulder things to ice so I will buy my own and ice the heck out of it. I do believe supplements will help, at least for the psycological aspect if not the physical aspect. Thanks for the help. I am in the same boat you are, I just want to be able to lift heavy again..lol
12-07-2012, 03:42 PM
Just found this log. Only read through the first page, but I'm stoked to follow along. I have been contimplating shoulder surgery for years. I tore my infraspinatus (2 tears in the muscle - no tearing of bone) between my jr/sr yr of high school, no surgery required, but due to inflmation all around and a pre-existing condition (my AC didn't fuse right and I have a hook that hangs over the joint that causes constant rubbing/irritation) I developed impingement syndrome creating more problems. I had more tearing and bone spurs being created. I played baseball through college and would have good and bad days. Had an MRI and decided against surgery b/c I couldn't stand to sit out. Thorugh the years my shoulder has gotten worse. I've developed a partial SLAP tear, developed severe arthritis (dr.'s words), have a cyst growing in there, fraying of the biceps tendon, more bone spurs, and a large edema on both the ball and socket portion of the joint (including the infraspinatus tears getting larger). I've since had 2 more MRI's each worse in diagnosis. Last one I had the Dr. wanted to schedule surgery, I said no. The Doc said, and i quote, "You'll be back in here in a year BEGGING me to fix it." I've never been back. I know i"ll need it, but I'm terrified to even think of being laid up.
Looking forward to following your recovery and wishing you GOOD LUCK!
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12-07-2012, 08:20 PM
After only a few months, I was back to normal usage of that arm and almost full ROM. By normal usage, I mean day to day things, lifting groceries, that kinda stuff...not hardcore upper body workouts. My orthopedic surgeon was amazed at my ROM and strength at such an early stage in PT. My physical therapist was also amazed at how fast my strength was returning. He hadn't seen that before. I think I was one of his favorite clients. And to be honest, I wasn't ultra diligent with my PT. I didn't do it often enough!!! Not as often as I could have. I will attribute my initial speedy progress to the TB-500 and supplements I chose to use.
The TB-500 was great. The supplements I took also made a big difference, I feel. But I totally felt the difference when I ran out of the TB-500 at one point. I had to get more again real quick. Where I went wrong though, was hitting the gym too hard when I was feeling great in PT. It made me scared to go back. I felt GREAT in the gym and started benching on my first day back doing upper body (I kept up my lower body training for a while even when my arm was in a sling).. so ya, benching after doing a TON of volume doing rotator cuff and chest movements on the fly machine. I was stupid.
I've been taking a break the past 2 months from the gym, ever since the above incident. I mean, I was scared for a few weeks afterwards, but then I just got really busy with work and also DJing which I do on the side here in NY. Also been real sick lately, just getting better. But I feel that I am now ready to begin training once more and will create a new program for myself and post in here to continue the log.
Sorry for being away for so long guys, but it's because I wasn't training!
12-07-2012, 10:54 PM
I hear ya GP. Every time I get back in the gym a few days within a week and then a delayed pain/soreness comes on and I'm scared to death I hurt myself again. I really don't feel like I'm pushing it that hard, but coming from surgery and working back is a lot more demanding than it seems I guess. I've been out a few weeks and will be working my way back in soon. Been eating like a fatty since right before Thanksgiving. I mean a real fatty!! Like I've put on 20lbs in a few weeks. Being out of the gym is hard on my motivation for sure. I can't keep the focus that I usually have. Well I could, but I kind of don't even feel like it at the moment. Sad, but true. Planning on getting back in it soon though and busting out a nice cut/recomp.
12-08-2012, 07:31 PM
I hear ya. I cut back and cleaned up my diet recently since I was putting on the pounds in the past. I don't eat carbs at night, and still try to keep protein high. I'm on TRT, and that combined with a decent diet has kept atrophy at bay a little. I am not defined, but I still have a good aframe and decent size. I plan on starting a good recomp as well very soon....combining 5/3/1 and Crossfit to get strong and lean again.
12-09-2012, 08:47 PM
12-09-2012, 10:37 PM
12-11-2012, 11:12 AM
got a good, respectable place to purchase that at? I would PM you but it says that you are full of messages.
12-11-2012, 04:52 PM
06-30-2013, 08:21 PM
Hi all...just wanted to update that everything is great. I'm doing all my regular lifts again but am keeping upright rows and dips out of the game forever.
Deadlifts, bench, cleans, snatchs, OH press...everything is feeling great, and I'm strong again haha! Just wanted to give people a heads up that these surgeries can be very successful. I was worried that it would forever effect my training, but things are truly feeling great.
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