Shoulder rehab case study2.0

[george_97]

Hello Sir,

I'm still following your shoulder rehab case study and wanted to update you on my progress. Everything is going well, and I'm incrementing the weights by 2.5 kg after completing two sessions at the same weight, maintaining 10 repetitions. The MRI indicated that I have no injury, but I do experience pain in the front of my left shoulder.

I have two questions, and I would greatly appreciate your help. First, let me brief you on my upper body workout, which I perform twice a week. It consists of the following exercises (essentially your shoulder rehab program plus the supinated barbell row):

Rack Pulls: 4 sets of 5 reps
Military Press: 4 sets of 10 reps
Supinated Lat Pulldowns: 4 sets of 10 reps
Supinated Barbell Row: 4 sets of 10 reps

The current weight used in the exercises are (same order as above)
100kg
30kg
32.5kg
30kg

Q1: When should I switch from 10 to 5 reps during the rehab phase, considering I am currently increasing the weights linearly?

Q2: When can I or should I include the bench press in my rehab routine, given that my shoulder is still delicate? If I do include it, should I limit the range of motion to gradually increase it until I regain full range in the glenohumeral joint? I'm concerned about jeopardizing my rehab progress and would appreciate your opinion.

During these exercises, I typically maintain a pain threshold of 4 out of 10, as I cannot avoid some pain, provided it does not persist the next day and feels manageable in the joint.

I appreciate your guidance and opinion on these questions.

Best regards,
George

[Mark Rippetoe]

Was there surgery?

[george_97]

No.

[Mark Rippetoe]

Taking 2.5 kg jumps on sets of 10 reps will not last long. If your pain is managed now, go ahead and move to 5-rep sets after you miss a 10th rep.

[george_97]

Thank you sir for your answer. Do you mean when iam unable to perform the 10th rep at a specific weight, this is the time i should move to 5th rep, for clarification?
And also, i guess it's the same concept for bench press? I ought to implement the bench press when the pain is almost totally managed? How about the reps and the range of motion of the bench press? Should i start with reduced range of motion and 10s or 5s? What do you recommend me to do here sir? this will be my last question. I was thinking for starters close grip bench press, but iam not sure about the reps and range of motion.

Br
George

[george_97]

I would really appreciate your help Mr Mark on when i should start implementing the bench press. Iam scared to f*ck up my progress. What are your thoughts on what i wrote above?

Br
George

[Mark Rippetoe]

You're doing 10s, which is not our program. Our program is here: Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

[Martin Shenfield]

Wait... I missed this. Why are you doing a rehab protocol when an MRI confirmed you don't have an injury???

What's your height and weight?

Mostly, stop doing all that crap, buy the book and follow it.

Your shoulder is most likely sore because you are not doing things properly. Film your lifts and get some form checks once you've read the book and tried yourself. If that fails get a coach.

I've come back from a significant injury. You don't want to do a bloody rehab protocol when you don't have an injury.