Originally Posted by
BalthasarBasilikum
Goof afternoon from Germany,
since january I got issues with my left shoulder.
Had some extreme pain especially after benching which lasted several days before slowly fading away when I didnt train and flaring back up with the next bench session.
I medicated myself with 2400mg/day Ibuprofen, 6.25mg MK677 and didnt lift for a few weeks. Didnt help.
So I visited the doc and it turned out I´ve got an inflammation and calcification in the AC-Joint.
I ran the doc´s findings through google translate, hoping it makes some sense:
Distinct crepitus sounds. Pressure pain in the area of the AC joint. Lime in the capsule. Shoulder head elevation, small step in the AC joint of 3mm.
no degenerative changes in the rotator cuff, with microcalcification deposits, with minor bursitis, bone contour: regular.
I took piroxicam 20mg/day for 4 weeks and am painfree now and off medication since monday.
I benched on Monday, roughyl 50% of my former 5RM. Felt some discomfort but OK during training.
Though a few hours after training and during night I felt some pain again.
So yesterday I pressed and did some bodyweight dips 3x5 with no pain whatsoever.
I dont want surgery yet, as I´m "only" 34, painfree and not restricted in my day to day activities.
Also now between May and late September I usually only lift twice a week as I´m spending more time on the mountainbike or hiking anyways.
I´m not sure where to go from here. I´m not married to benching and given that I have not really benched the whole year, I´m fine with waiting a few more weeks/months before trying again.
What should I substitue the bench with? More OHP? Dips? Weighted Dips? Nothing?
Should I experiment with different benching variations or maybe bench from pins to decrease rom and see if I can find a painfree bench variation?
Hoping my english is somewhat readable.
Thanks for your reply in advance and thank you guys for all the free stuff you´re providing on the internet.