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View Full Version : Looking for advice- Easing back to powerlifting after pec tear surgery.



danmac
07-27-2010, 02:09 PM
Does any one have any suggestions or experience in coming back to powerlifting after this kind of injury.

Next week will be my 12 week mark after my surgery and my doc should okay me to start a light lifting routine. I know i will have to start slow and listen to the specialists, but i know there experience probably is not with powerlifting.

Ideally, i would like to return to powerlifting healthier and better than ever before. It was a sport I was really starting to love and get involved in the community when this injury happened. Everyone outside of the sport thinks its stupid for me to go back, but i would like to prove them wrong.

So yeah, any advice, routines, tips, tricks, etc to get me back in the game and keep me motivated would be appreciated. I am really curious as to how to work out in order to prevent this injury from reoccurring, thats my biggest fear getting back under the bar.

Thanks!

tomv
07-28-2010, 02:40 AM
What sort of soft tissue/stretching work were you doing before the injury? If none, start doing some (if it's cleared by the doc).

danmac
07-30-2010, 07:34 PM
What sort of soft tissue/stretching work were you doing before the injury? If none, start doing some (if it's cleared by the doc).

I wasn't doing much thats for sure. Sometimes when something was hurting, but i neglected maintenance work.

Jake Impastato
07-30-2010, 07:57 PM
Clearly you need lots of pec work so this doesn't happen again. When you are pain free just work your weight back up each week. You also need to bench with your elbows in. Plenty of full range dumbell presses will also help alot. Good luck and never let an injury take you away from your lifting goals!

danmac
07-30-2010, 09:15 PM
Clearly you need lots of pec work so this doesn't happen again. When you are pain free just work your weight back up each week. You also need to bench with your elbows in. Plenty of full range dumbell presses will also help alot. Good luck and never let an injury take you away from your lifting goals!

I don't know if more pec work is the answer, i think the amount of pec work i was doing before the injury was one of the major causes for the injury.

Thanks for the encouragement, surgeon appointment is wednesday. Then it begins!

robchris
07-31-2010, 11:01 AM
danmac,
Good to see you're cleared to return to training! Now 2-words for you... "Go slow" Take your time and dont rush it!

After my partial tear I started back w/ the bar and added 20-30lbs. per workout. It took me about 6-months before I was back to where I was pre-injury. It was a major pain in the a** yes, but the patience paid off & I've been injury free since them.

In addition to this I warmed-up intensively every work-out! Do some kind of cardio to get the blood flowing & break a sweat if possible. Once you do that do plenty of high-rep sets on the bench(20-30 rep range) before adding any kind of weight. I know you're a little gun-shy just like I was but just take your time and you can come back stronger than before!

Hope this helps bro and good luck to you!
RC

roots
07-31-2010, 12:56 PM
Dan, good to see your injury is going well, looking forward to workouts at sports complex in September. Also, lets get some squash going...

ScottYard
07-31-2010, 02:41 PM
Take it slow. When I got back into action I used the 531. It allowed me to train hard but with sub max weights. Going higher reps took the strain off the tendons and let the muscle work with over working the revering tissues.

Just be warned you will be week. When I tested my bench after not benching for 2-3 months my max was down almost 80 pounds.

danmac
08-01-2010, 05:44 PM
danmac,
Good to see you're cleared to return to training! Now 2-words for you... "Go slow" Take your time and dont rush it!

After my partial tear I started back w/ the bar and added 20-30lbs. per workout. It took me about 6-months before I was back to where I was pre-injury. It was a major pain in the a** yes, but the patience paid off & I've been injury free since them.

In addition to this I warmed-up intensively every work-out! Do some kind of cardio to get the blood flowing & break a sweat if possible. Once you do that do plenty of high-rep sets on the bench(20-30 rep range) before adding any kind of weight. I know you're a little gun-shy just like I was but just take your time and you can come back stronger than before!

Hope this helps bro and good luck to you!
RC
Thanks a lot for the advice. I like the sounds of 6 months and back to where i was, hopefully i am as fortunate. Slow and steady is the plan.


Dan, good to see your injury is going well, looking forward to workouts at sports complex in September. Also, lets get some squash going...

Good training with you today. Felt good to be doing stuff.


Take it slow. When I got back into action I used the 531. It allowed me to train hard but with sub max weights. Going higher reps took the strain off the tendons and let the muscle work with over working the revering tissues.

Just be warned you will be week. When I tested my bench after not benching for 2-3 months my max was down almost 80 pounds.

I like the sounds of the 531. I was thinking of doing it and setting my maxes way below what they were before. For all my lifts actually. Good idea?