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#1
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cbloom\'s log - Rippetoe & Frozen Shoulder
I'm gonna try to maintain a log. I'm in a different situation than all the fatties trying to drop weight, thought it might be interesting to see the difference.
Background : I've always been pretty fit and worked out hard. About 6 months ago I crashed my bicycle and separated my shoulder. It's healed, but I still have lingering frozen shoulder. It's just recently gotten to the point where I can work out again, but I've lost a lot of strength. So, my goal is to get back in shape now. I want to get my cardio & overall fitness back & also restore strength / add muscle. Current stats : 6'1" , 185 lbs. Desired weight is 190 lbs, but at a lower body fat %. I've never done Rippetoe's program before so I thought I'd try that as my initial phase for quickly adding muscle. My schedule looks like this : M,W,F : Rippetoe A/B workouts T,Th,S : Physical Therapy for my shoulder and other little workouts (abs, cardio) Sun : rest For my diet, I'm just eating pretty normally, but trying to eliminate any empty calories (things like chocolate) and just eat as much lean protein as I can stand to help add muscle. I do a protein shake immediately after the workout. |
#2
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
Here are some links on the Rippetoe program :
The main link : http://forum.bodybuilding.com/showthread.php?t=998224 Guide to Novice Barbell Training, aka the Official Rippetoe-Starting Strength FAQ - Bodybuilding.com Forums More junk : http://forum.bodybuilding.com/showthread.php?t=712752 Writeup for Rippetoe's program - Bodybuilding.com Forums http://forum.bodybuilding.com/showthread.php?t=841628 14 weeks of Rippetoe's Starting Strength - Bodybuilding.com Forums One problem I have is that with the frozen shoulder I still can't do a normal squat and I can't do a military press. At the moment I'm doing Hack Squats instead of normal squats. Hopefully I'll be able to do a normal squat soon. This is a good article on hack squats & front squats, but anyone who can should just do a normal squat. http://www.t-nation.com/readTopic.do?id=459865 Testosterone Nation - Forgotten Squats Instead of military presses I'm doing incline bench with as much of an incline as I can manage, about 45 degrees. I'm just going to keep making that steeper as I get more range of motion in my shoulder. |
#3
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
cbloom, nice on the Rippetoe. Do you not have enough flexibility in your shoulder joint to hold the bar properly?
Edit: Also, I'd move your third link up to the first position since it's the "authoritative" thread. The other one is somewhat misleading. |
#4
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
[ QUOTE ]
cbloom, nice on the Rippetoe. Do you not have enough flexibility in your shoulder joint to hold the bar properly? [/ QUOTE ] Yeah, I can't get my hand behind the bar to stabilize it. When it was separated I had my arm in an immobilizer so I didn't user it at all. When I first got it out, almost any movement was painful, but I could do things directly in front of me (like typing). The physical therapy is to stretch the shoulder capsule and increase range of motion. Now I can hold my arms straight out at my side, but can't lift it over my head very far or go back behind my back. I can just barely do a bench press and get the bar down to my chest. I'm pretty close to being able to do a proper squat, so hopefully I'll switch to that in a few weeks and won't be held back by grip any more. People said a hack squat was really natural but I find it really tough to keep good form, I really want to arch my back and it's awkward the way the bar hits the back of your leg on the way up. |
#5
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
i got my copy of starting strength the other day...reading the squat section now...its great...
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#6
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
thirddan, best book ever. After you've read that over a couple times, get his other book on Amazon. It's called Practical Programming, and it goes hand-in-hand with Starting Strength.
cbloom, I'm guessing front squats don't work either with the shoulder? |
#7
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Re: cbloom\'s log - Rippetoe & Frozen Shoulder
This is what I did in the last workouts : (the weight is the amount on each side, and not counting the bar, so the real weight is X2 and + the bar weight, which is around 45 lbs)
Rippetoe A : Bench 45 Hack Squat 60 Dead Lift 70 Rippetoe B : Hack Squat 65 Pendlay Row 30 Incline Bench 40 At the moment I'm limited by wierd things; my squats & dead lifts are giving out because of grip strength and my bench really bothers my shoulder so I'm not doing nearly as much weight as I could. I'm doing the reps pretty slow and trying to use really good control and form to make sure I don't hurt myself during recovery. My goal is to add about 5 lbs each week. BTW the physical therapy is 100X harder than the workout. Ugh it sucks so bad. |
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