Meths Return To Weights With Gimpy Shoulder Action!!!

Delvis said:
So it feels more muscular based then? Might just need some loving.

See if you can book in to a decent physio :)
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To be honest I can't really tell whether it's muscular or not.

It's an old injury from when I used to compete in triple jump many years ago and it relates to the left side of my pelvis moving up and out of position.

I think I will book a physio appointment because I'm not convinced the guy I saw about it actually did anything. He an osteomyologist and I went there on the recommendation of various people I know who swear by him. I had about 45 minutes of hands on treatment but felt like most of it was just for show and any perceived benefit would be as a result of a placebo effect and starting on the Voltarol gel. Don't get me wrong, a lot of what he said seemed to make sense but it does feel a bit like it's just £50 down the drain.

The trouble is, the last few times I've been to see a physio I felt the same. I went to the sports injury clinic in Hampden Park about my shoulder and after 45 minutes the physio said "Your symptoms are very interesting but I've no idea what the problem is. Do these stretching exercises for 10 days then come back and we'll see if there's any difference". £35 quid to be told he didn't know what was going on. :(
 
I can relate to physio visits being useless, or at least what feels that way.

I've only recently been informed of a physio that actually knows what he's doing and can make a decent different then and there during the consultation, rather than just prescribing run of the mill re-hab exercises pulled from their database and moving your arm up and down a couple of times. Sadly he is not in Scotland :p

Do you do much core work?
 
Delvis said:
Do you do much core work?
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Not really anymore as I thought the deads and squats would take care of core strength.

I used to do plenty of sit ups, leg raises, good mornings, side bends and things like that but even then there has always been the underlying problems.

Edit: I've kind of resigned myself to the fact that my hip and shoulder aren't going to get fixed so as long as I can find a way to work around it I'll be quite happy. It's just figuring it out initially that's difficult.
 
Meths said:
Not really anymore as I thought the deads and squats would take care of core strength.

I used to do plenty of sit ups, leg raises, good mornings, side bends and things like that but even then there has always been the underlying problems.
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Sadly, they will develop core strength but you will also want to do some core specific training.

Training my core separately is what helped me recover from my back injury anyway, it's still there but it is at least manageable now.

Planks (squeezing the hell out of everything, abs, glutes, all of it), reverse crunches, pallof presses etc, ask around in some of the threads here, like the gym ratz thread and the form/discussion thread etc.
 
Meths said:
Edit: I've kind of resigned myself to the fact that my hip and shoulder aren't going to get fixed so as long as I can find a way to work around it I'll be quite happy. It's just figuring it out initially that's difficult.
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I see your point, you really shouldn't try and get in that mind frame though :)

I couldn't deadlift or Squat March last year due to my injury, now I'm doing both.
 
Decent session yesterday.

Bench - 62.5kg 5,5,5,5,4
Overhead press 37.5kg 5,5,4,3,3
Dips - Loads

Not sure if the heavier weight on the bench press is killing my overhead press or if it's because I switched from seated to standing but I did worse on that one this week.

My back/hip is starting to feel better and I managed some squats with no weight on the bar so I think I should be good to get back into things in another week at maybe half weight on the squat and deadlift.

I'm going to switch to the original version of Stronglifts once I'm fit so I'm squatting in every workout and hopefully strengthening my weakest areas as a result:

Workout A
Squat 5x5
Bench 5x5
Rows 5x5
Dips 3 to failure

Workout B
Squat 5x5
Overhead press 5x5
Deadlift 1x5
Pull ups/Chinup 3 to failure.

If anyone else is doing Stronglifts and wants more information without paying for Mehdi's inner circle membership then check out the Ironstrong forums as there is loads of information on there including plenty of routines for after you finish with 5x5.

And Delvis, I've not forgotten, I'll do some planks even though I hate the damn things. :(
 
I'm back baby!!!

Started Stonglifts tonight.

Workout A
Squat 75kg 5,5,5,5,4
Much lower weight to see how my back is and it was absolutely fine even though I'm not at 100% yet.

Bench 62.5kg 5,5 then 55kg 5,5,4
Dropped the weight down as my form was all over the place, probably because I'm squatting first now and bench press used to be the first exercise in my routine. Trying to concentrate on holding my gimpy shoulder in place during the lift, maintaining tight abs and not arching my back. Will start with 55kg next time until I've nailed the form.

Rows 50kg 5,5,5,5,5
Again, dropped back to see how my back was. It actually gave me a bit more grief on this exercise than on the squats but the weight is far too light to be rowing with so I'll move it up next time and just be careful.

Overall, a decent start to my rehab. :)
 
Meths, I've been re-reading your log and - apologies for being blunt - I'm not convinced your injuries and pain "simply are there," as there is more often than not an underpinning mobility or technique issue that causes them.

Given you've just recovered from a deadlift injury that smacks of an un-braced lumbar, I do think posting a video in the form thread would be beneficial.

I appreciate you've been lifting (or had been) for a while, but in much the same way that I have my coaches check my lifting more or less once a month, there are some good and experienced people on here who will be able to offer help and assistance to most.

Even if not, it will be validating that you're doing it correctly. :)
 
mrthingyx said:
Meths, I've been re-reading your log and - apologies for being blunt - I'm not convinced your injuries and pain "simply are there," as there is more often than not an underpinning mobility or technique issue that causes them.
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Fair point, and be as blunt as you want. :)

I'd agree with this assessment actually as I've been doing a lot of reading since starting back. While I originally thought I had chronic injuries that are always going to cause me problems I'm now coming around to thinking that I'm hurting myself as I'm trying to compensate for a limited range of motion in both my shoulder and hip. I can pinpoint the hip problem to when I hurt myself doing the triple jump but the shoulder issue could be cause by anything (but probably sitting in front of a computer too much).

Anyway, I'm currently reading Kelly Starrett's book so hopefully can get some good mobility drills from that.

I'll get form vids posted tomorrow after doing some deadlifts.
 
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