Hello,
Im a 36yo male, 6’2", 210 lbs, 36" waist
I am a former powerlifter with bests of 540/320/620 (at a much higher BW) and I stopped lifting in 2017 and got into racing triathlon. In March of this year I crashed my bike causing a Grade 5 ac separation and had surgery to repair it. I am 14 weeks post op and have been seeing a competent PT and I have about 95% ROM back.
I decided I want to go back to lifting barbells and get strong again as I have no desire to train for triathlon currently. My goals are to get strong again while keeping a decent amount of conditioning ie: what BBM recommends in the templates.
Would you recommend the shoulder rehab template or the beginner template to begin? I was thinking the beginner template would be a better choice since I know what caused the shoulder pain and I have been cleared and encouraged to lift normally by the PT. I also have essentially no work capacity when it comes to lifting weights.
If using the beginner template would you make any modifications to the pressing exercises ie: dumbbell pressing to work each side separately? I have done 3x10 pushups, barbell benched 3x10 with 75lbs, and pressed a barbell overhead all with minimal discomfort or pain. The PT has cleared me to do all barbell/resistance training using pain as a guide and said I cant hurt anything outside of another significant trauma.
Also, I gained some body fat post op - probably 2-3" on my waist. At my waist size would you recommend maintenance calories or a slight deficit as I return to training?
Thank you for your time