Advice on a routine during shoulder rehab Advice on a routine during shoulder rehab

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Thread: Advice on a routine during shoulder rehab

  1. #1
    Join Date
    Nov 2007
    Posts
    433

    Default Advice on a routine during shoulder rehab

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    Have weakened levator scapula that's causing all sorts of problems. It's gradually getting better but for optimum results, I can't do the following exercises:

    - Low-bar back squats
    - BB bench
    - OHP
    - Deadlifts

    None of these will cause injury, but they screw up my progress. So I basically have to find alternatives for the next month or so. I've also got to incorporate a lot more pulling, plus a few corrective things.

    Right now I'm doing this. Squats and Bench sets are ramped.

    Mon

    High Bar Squats (5x5, 1x8 backoff)
    DB Bench (5x5, 1x8 backoff)
    Cable Row (3x6-8)

    Corrective stuff:
    Scap pushups (3x20-25)
    Face pulls (3x10-15)

    Wed

    Light HB squats (ramped to 2x5 with 85% of Monday's weight)
    RDL (2x6-8)
    Pushups (4 sets to failure)

    Corrective stuff:
    Incline front raises (3x10-15)

    Fri

    HIgh bar squats (3x5, 2x3, 1x8 backoff)
    Incline DB Bench (5x5)
    Chinups (4 sets to failure)

    Corrective stuff:
    Scap pushups (3x20-25)
    Face pulls (3x10-15)

    How does this look?

  2. #2
    Join Date
    Jul 2009
    Location
    St. Augustine, FL
    Posts
    1,618

    Default

    This is basically just an upper trap muscle, correct?

    Did you happen to ask why it is you can't perform these exercises (technical reasons, etc...)?

    Why is DB bench ok but not BB bench? Why are highbar squats OK but not lowbar?

    I understand why deadlifting and OHPing would be no-nos, but my musculature knowledge is pretty deficient.

    -Hat

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