j_raby
First Post
Hi everyone! This is kind of a "two-fer" post - intro and question. Thanks in advance!!
I've been following the blog and the forum off and on since Pavel started StrongFirst, but have never been active on the forum. I was training with a single 16kg doing "The Program" from the SFG User Course I took in December 2014 with Coach Karen Smith (GREAT course and coach! Thanks so much!) until I hurt my shoulder this past March. I wasn't untrained when I attended the User Course, but was certainly detrained and overweight. I made great progress on the program and lost about 20 pounds, so I am definitely a believer in the principles used and espoused by StrongFirst.
I just read Steve Freides' thread on asking for training advice, so I'll just hit the points in order:
Restrictions: I'm ~12 weeks post-op for a SLAP repair/destabilization surgery on my right shoulder. My surgeon in Oklahoma City, Dr. Calvin Johnson, has cleared me to start doing some exercising in the gym and yoga. He told me I could do horizontal rows and all the rotator cuff exercises with the little pink dumbbells type stuff. Still no pressing other than planks, especially in the front-leaning rest position. Also, curls and triceps pushdowns were okay, along with leg presses and leg curls. The PT who works specifically with my surgeon agreed that OS resets like crawls, rocking, etc. would be great to do as well (I showed him some of Tim's videos on YouTube). The PT also told me farmer's carries and suitcase carries were great choices. I've been doing bodyweight squats and hinge practice for several weeks, too, but not on any real regimen. Jumping rope is also acceptable. I assume working up to weighted goblet squats and kb deadlifts is okay as long as the weight stays fairly light. Will call Tuesday to confirm.
Demographics: Male, 28 yrs old, 5'4", 190lbs (getting body comp checked soon at the YMCA)
Injury history: My injury history is decently long and varied with no interesting stories. I originally hurt my shoulders in Aug. 2008 and eventually did PT for about a month for AC joint impingement. I've had several tweaks in the years since. I was coaching a boxing class for my university's campus recreation program at the time and that was my only meal ticket - I'm sure I did way more damage to my shoulders than I otherwise would have had (Dr. Johnson told me I needed surgery a long time ago). I've also had 3 bad groin/hip flexor strains (Sartorius) since I was in elementary school taking Kempo. The most recent two were in college around 2009-2010. I also hurt my right wrist learning power cleans at a CrossFit establishment and push-ups and barbell presses seem to make it flare up. I've had it x-rayed but the doc couldn't tell me anything. It's been bothering me recently but kinda seems to settle down after a warm-up. I've followed all sorts of exercise programs and protocols since entering college from following Ross Enamait to CrossFit to Starting Strength and have never been able to progress very far without hurting my shoulder or hip flexor and needing to reset at "square one."
Movement history: I had a FMS screen in Aug. 2014 and got at least 2s on everything but the shoulder thing with my hands behind my back. Was cleared after a month or so of ART and chiro work to start training TGUs and eventually presses. Didn't get another FMS done before he told me I could do presses as long as I didn't have pain.
Sports history: Several martial arts including Kempo as a kid and boxing in middle/high school. I did a little Judo and BJJ in college but mainly coached the boxing class. I've also done some rock climbing and mountain biking. I would love to participate in martial arts, biking and climbing again, as well as archery, if I can. Otherwise, I just want to raise my right arm overhead again.
Moving forward: As I said, I really just want to raise my arm and be able to help a friend move, etc. without fearing another subluxation/dislocation. Maybe reach behind me to tuck in my shirt for work instead of doing it terribly with my left hand. Before needing the surgery I was working on getting back down to 160lbs and reenlisting in the National Guard (I had to separate after BCT in 2012 for personal reasons. I received an "Uncharacterized" discharge with an RE3 since I wasn't MOSQ), but I doubt that's an option anymore.
I do have an idea for a plan that kind of follows StrongFirst's principles, Max Shanks' Ultimate Athleticism and Dan John's Intervention book (as well as I understand them, anyway).
Wed is a beginner yoga class at the YMCA I thought I'd take. Was thinking M/W/F would be good for yoga and walking/light LSD cardio or crawling.
T/Th/Sat in an A/B format:
Workout A
OS Presets (rolling doesn't seem safe to me at this point)
Crawl - some distance on the indoor track in the YMCA x3
Cable Rows - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(a1)Tricep Pushdowns - 10x3
(b1)Curls - 10x3
(c1)Some yoga move from class x10 breaths on each side
(a2)Goblet squats - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(b2)KB Deadlift - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(c1)Some other yoga move from class x10 breaths on each side
Farmer's carries x3
OS Resets
Workout B
OS Presets
Crawl some distance on the indoor track in the YMCA x3
Batwings - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(a1)Front-leaning rest plank - 3 sets
(b1)Curls - 10x3
(c1)Some yoga move from class x10 breaths on each side
(a2)Goblet Bulgarian split squats - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(b2)Single-leg deadlifts - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(c1)Some other yoga move from class x10 breaths on each side
Suitcase carries x3
OS Resets
That, to me, has all of Dan John's essential movements, unilateral and bilateral lower body movements, works in the OS stuff and Dan John's idea of doing correctives between sets. I have access to very light dumbbells (5, 7.5, 10, 12.5, 15lbs+) and kettlebells (7, 10, 15, 20lbs+) for doing the batwings, squat variations, and carries. I thought I should stick to unloaded squats & deadlifts until I get to the 5x5 ladders and then add weight. It seems like a good way to get the groove back but to also build work capacity, keep from going to heavy for my shoulder, and not get greedy with my progress.
Am I on the right track? I've done 6 weeks of PT and have had good progress, but I'm having trouble with my insurance right now and can't afford the $288/hr fee. The surgeon told me I needed to start strengthening my shoulders back up and that "getting back in the gym" is what I can do moving forward.
Thank you to anyone who has stuck with me this far and again in advance for any advice you may have. I greatly appreciate it!
I hope you all have had a great Labor Day weekend!
I've been following the blog and the forum off and on since Pavel started StrongFirst, but have never been active on the forum. I was training with a single 16kg doing "The Program" from the SFG User Course I took in December 2014 with Coach Karen Smith (GREAT course and coach! Thanks so much!) until I hurt my shoulder this past March. I wasn't untrained when I attended the User Course, but was certainly detrained and overweight. I made great progress on the program and lost about 20 pounds, so I am definitely a believer in the principles used and espoused by StrongFirst.
I just read Steve Freides' thread on asking for training advice, so I'll just hit the points in order:
Restrictions: I'm ~12 weeks post-op for a SLAP repair/destabilization surgery on my right shoulder. My surgeon in Oklahoma City, Dr. Calvin Johnson, has cleared me to start doing some exercising in the gym and yoga. He told me I could do horizontal rows and all the rotator cuff exercises with the little pink dumbbells type stuff. Still no pressing other than planks, especially in the front-leaning rest position. Also, curls and triceps pushdowns were okay, along with leg presses and leg curls. The PT who works specifically with my surgeon agreed that OS resets like crawls, rocking, etc. would be great to do as well (I showed him some of Tim's videos on YouTube). The PT also told me farmer's carries and suitcase carries were great choices. I've been doing bodyweight squats and hinge practice for several weeks, too, but not on any real regimen. Jumping rope is also acceptable. I assume working up to weighted goblet squats and kb deadlifts is okay as long as the weight stays fairly light. Will call Tuesday to confirm.
Demographics: Male, 28 yrs old, 5'4", 190lbs (getting body comp checked soon at the YMCA)
Injury history: My injury history is decently long and varied with no interesting stories. I originally hurt my shoulders in Aug. 2008 and eventually did PT for about a month for AC joint impingement. I've had several tweaks in the years since. I was coaching a boxing class for my university's campus recreation program at the time and that was my only meal ticket - I'm sure I did way more damage to my shoulders than I otherwise would have had (Dr. Johnson told me I needed surgery a long time ago). I've also had 3 bad groin/hip flexor strains (Sartorius) since I was in elementary school taking Kempo. The most recent two were in college around 2009-2010. I also hurt my right wrist learning power cleans at a CrossFit establishment and push-ups and barbell presses seem to make it flare up. I've had it x-rayed but the doc couldn't tell me anything. It's been bothering me recently but kinda seems to settle down after a warm-up. I've followed all sorts of exercise programs and protocols since entering college from following Ross Enamait to CrossFit to Starting Strength and have never been able to progress very far without hurting my shoulder or hip flexor and needing to reset at "square one."
Movement history: I had a FMS screen in Aug. 2014 and got at least 2s on everything but the shoulder thing with my hands behind my back. Was cleared after a month or so of ART and chiro work to start training TGUs and eventually presses. Didn't get another FMS done before he told me I could do presses as long as I didn't have pain.
Sports history: Several martial arts including Kempo as a kid and boxing in middle/high school. I did a little Judo and BJJ in college but mainly coached the boxing class. I've also done some rock climbing and mountain biking. I would love to participate in martial arts, biking and climbing again, as well as archery, if I can. Otherwise, I just want to raise my right arm overhead again.
Moving forward: As I said, I really just want to raise my arm and be able to help a friend move, etc. without fearing another subluxation/dislocation. Maybe reach behind me to tuck in my shirt for work instead of doing it terribly with my left hand. Before needing the surgery I was working on getting back down to 160lbs and reenlisting in the National Guard (I had to separate after BCT in 2012 for personal reasons. I received an "Uncharacterized" discharge with an RE3 since I wasn't MOSQ), but I doubt that's an option anymore.
I do have an idea for a plan that kind of follows StrongFirst's principles, Max Shanks' Ultimate Athleticism and Dan John's Intervention book (as well as I understand them, anyway).
Wed is a beginner yoga class at the YMCA I thought I'd take. Was thinking M/W/F would be good for yoga and walking/light LSD cardio or crawling.
T/Th/Sat in an A/B format:
Workout A
OS Presets (rolling doesn't seem safe to me at this point)
Crawl - some distance on the indoor track in the YMCA x3
Cable Rows - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(a1)Tricep Pushdowns - 10x3
(b1)Curls - 10x3
(c1)Some yoga move from class x10 breaths on each side
(a2)Goblet squats - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(b2)KB Deadlift - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(c1)Some other yoga move from class x10 breaths on each side
Farmer's carries x3
OS Resets
Workout B
OS Presets
Crawl some distance on the indoor track in the YMCA x3
Batwings - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(a1)Front-leaning rest plank - 3 sets
(b1)Curls - 10x3
(c1)Some yoga move from class x10 breaths on each side
(a2)Goblet Bulgarian split squats - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(b2)Single-leg deadlifts - work up to a 1,2,3,4,5 x 5 ladder before increasing weight
(c1)Some other yoga move from class x10 breaths on each side
Suitcase carries x3
OS Resets
That, to me, has all of Dan John's essential movements, unilateral and bilateral lower body movements, works in the OS stuff and Dan John's idea of doing correctives between sets. I have access to very light dumbbells (5, 7.5, 10, 12.5, 15lbs+) and kettlebells (7, 10, 15, 20lbs+) for doing the batwings, squat variations, and carries. I thought I should stick to unloaded squats & deadlifts until I get to the 5x5 ladders and then add weight. It seems like a good way to get the groove back but to also build work capacity, keep from going to heavy for my shoulder, and not get greedy with my progress.
Am I on the right track? I've done 6 weeks of PT and have had good progress, but I'm having trouble with my insurance right now and can't afford the $288/hr fee. The surgeon told me I needed to start strengthening my shoulders back up and that "getting back in the gym" is what I can do moving forward.
Thank you to anyone who has stuck with me this far and again in advance for any advice you may have. I greatly appreciate it!
I hope you all have had a great Labor Day weekend!