Hi, I am 45 year old lifter with 30 years of training experience and the aches that come with that. I’m currently running PBIII but recently developed 2 separate issues and so have questions about the right choice of rehab templates
- Is the shoulder rehab template an good enough approximation for a likely pec strain?
A little over two weeks ago I felt something in my left pec near the shoulder while deadlifting. It was the last rep of my first set. It was uncomfortable more than severe so was able to get through the rest of the session without too much issue. As PBIII has frequent pec related work I’ve been able to assess the impact and other than some discomfort it really an issue. Typically there has been some discomfort on warm up that gradually subsides across the sets ultimately allowing me to hit expected numbers. In my experience this sort of niggle normally goes away by itself after a week or so of being sensible, but this one now has shown the first sign of regression this week - on incline yesterday, discomfort was way up and performance way down, and I also thought it relevant that felt notable discomfort on chest supported rows from the pressure of the pad on the affected side. All this says to me I’m in a place where I should do something more proactive to address it so the question is as stated above, is the shoulder rehab template a decent approach?
- I am also dealing with long standing hip issues where pain has resurfaced in the last week or so. I reviewed the free sample of the template and see it’s a full body program. At least based on the weeks I’ve seen the lower body work is much reduced loading for S&D compared to PBIII. If someone was suffering with hip pain to the point they’d already been considering backing off normal training and dealing with that more proactively, is the work Rxed in the shoulder template likely a good enough back off for that goal? Even if it ultimately isnt enough is it a reasonable first shot?
Background on point 2 - I have long standing hip pain (I believe glute tendon issues - pain in my upper outer left thigh when starting to extend out of deep hip flexion). I’ve largely got it to a place where I can train as I need to. Periodically though it flares up enough that I have to back off, but with basic modifications can still be somewhat productive. Occasionally though even modifications are not enough to train semi normally and I need to be even more conservative. That last week or so I’ve been increasingly struggling and had been considering if starting the hip rehab program would be worthwhile.
Hopefully that all makes sense