Starting 5x5 with bad back and shoulders?

amylahminute

Hi there! I've been lurking for a week or so and really liking this group. Tameko, your sticky is super helpful. Thanks!!

My question is about my injuries. I have a 10 year old injury from a torn right rotator cuff (supraspinatus). My physical therapist is recommending rehab exercises that just require body weight/gravity resistance. In the meantime, I did some dips in a Boot Camp class that might have torn or strained my left shoulder (possibly teres minor/back of armpit). To add to that, a year's worth of training for various running events like half marathons has done a number on my lower back.

Anyway, this all comes at a time that I realize I want to start lifting heavy. It's the one thing I've always avoided. I've stuck to body weight resistance exercise like Ashtanga and Hot Power Yoga. And I've been a cardio junkie for the last 10 years, ever since I lost 50 lbs doing practically nothing but cardio. Long story short, cardio hasn't gotten me to a healthy weight, and I've read enough about lifting to realize it's important - possibly the missing key to my fitness. I've always been afraid to drop the cardio (run 15 mi/wk when not training, spin or elliptical on all other days except 1-2 rest days a week), but now I'm willing to give up much of that time and energy to devote to lifting and recovery.

So my mind is all ready to go, but I'm not so sure my body is ready with all its injury and chronic pain. WWYD if you were in my shoes? Thanks in advance for any advice. Let me know if you need more info in order to weigh in on this topic.

amylahminute

I should probably clarify... I feel like having weak muscles is what brought about these injuries to begin with. I am consulting my physical therapist about starting strength training and do listen to what he has to say. His only real precaution was that I'm not ready for overhead lifts. He's also doubtful that I'm strong enough to do even one full pushup, but he doesn't say not to try. I'm just wondering if anyone here has been in my position where you're starting from a point of injury. Would you hold off until all your rehab work is done?

CALake

I can't really sympathize- I've never had a major injury to overcome- and hopefully someone in a similar situation can give you some guidance.

What I can tell you is that it's all about the form. When I have poor form on lifts or squats I definitely feel it the next day in my lower back. You need to be especially careful- but I wouldn't rule this program out.

Strength is definitely important!

tameko2

You may need to start very very light - listen to your pt - but I don't see why this wouldn't work.

I'd think you might spend like 8-12 weeks doing some shoulder strengthening befor you do the bench or overhead press with a barbell but you should be ok to squat and deadlift - go very light and don't add the weight as quickly or start as heavy until you feel really good about form, but overall I think barbell compounds are amazing for shoulder and back strength and are a much lower strain on those easily injured small muscles. (my shoulders get tired when I press a barbell, but doing something with dumbbells is noticeably more strenuous on my shoulders).

You might need to start doing deadlifts as Romanians or stiff legged deadlifts first -
I would do that with lighter weights for a few weeks to add some strength - and I'd do slightly higher rep/sets of those. Actually -- you might do some back extensions first with your pt - once you've got a handle on those, you can do some of those before your 1 deadlift set, and stick with 95 lbs for a while when you start.


Basically - I think this is a good strength building program, and it sounds like you need strength, but you might need to do a few weeks of rehabilitative movements before you start these.

amylahminute

Thanks bunches, CALake & Tameko. You guys rock! I will take it easy at first and just go light while I focus on form for at least the first month. I want a strong body, not a broken one.