Originally Posted by
Al_Orange
Should I continue to progress the DL, Strict Press, and LPD or should I maintain or even stop training them?
I'd greatly appreciate some advice on how to maintain some form of programming with a specific shoulder injury.
I have a tear in the Long Head Biceps Tendon with some subluxation of the "distal part", and a suspected 5mm tear in the subscapularis tendon. These were identified through ultrasound and match the symptoms I'm experiencing. I have had this issue for about 18 months but it has been worse in the last couple of months. I recently PR'd my Bench without any pain but am now at a point I cannot Bench due to pain.
The consultant has recommended a Biceps Tenodesis and a a repair to the Subscapularis tendon. I have other health concerns that mean my primary focus is on fat loss (and I do not have the £5k that the operation will cost right now) so I intend to hold off the surgery for 6 months or so. The consultant said that tendons will not heal themselves and could rupture completely if I lift too heavy. The consultant has basically said to do no heavy lifting (as expected).
I am currently not Benching (as this does hurt even with 95lbs), I have switched to Strict Press as the bounce/hip thrust seems to irritate it. I can squat. I have progressed my DL but he has warned against going further.
My numbers are low as I am still in the first 8 weeks of NLP due to restarting/injury etc.
Bench was 194 x 5, 215 x 3
Very Close Grip Press is currently 155 x5 but just testing the water with that
Press was 130 x 5
Strict Press is now 105 x 5
Squat is only 245 x 5 due to back injury at 275 x 5
DL is 308 x 5
LPD is 165 x 9
No Chins
No PC
I'm 43, 5'9", 255, significant belly flab but obvious visible muscle too (aiming for 210lbs).
So my question is:
Should I continue to progress the DL, Strict Press, and LPD or should I maintain or even stop training them? I don't really want to rupture the injured tendons but I want to train and use it for fat loss for the next 6 months. If I do continue, what would you advise? I'm happy with a very conservative progression where necessary.