Hey,
I have bought the shoulder rehab template. There are some deadlift variations like the midshin rack pull and normal deadlift. I am having issues with the front area of the shoulder and I feel like deadlifts load this area. I did rack pulls tempo and it felt fine, some discomfort was there. But,the deadlifts seems to be programmed normally and i feel like they affect the injured area. Should i do the with a tempo, should I avoid them in phase I and select another variation?
Hi @klm ,
Try performing the deadlifts with a tempo (2s pause at mid-shin on the way up for example) to help reduce loading and see if that helps with shoulder symptoms. If deadlifts from the floor still aren’t tolerable with that adjustment, you could try:
a) increasing the rep scheme in addition to adding a tempo (sets of 8-10 instead of 5 for example)
or
b) switch them to rack pulls for phase I
Thank you very much. I did paused deadlifts for 5 and it felt ok, like mid shin rack pulls, but the rpe was lower. Do you think that i should stay with 5s and built or up the reps to hit the rpe ?
Note: I like 5s because the set finishes fast and with 8s or 10s i might build anxiety or anticipation of pain
You should be just fine sticking with 5’s on the paused deadlifts and using RPE to guide load selection
Hello,
First of all I would like to thank you for the template, it was amazing. It got me from not being able to walk (or even breath) due to shoulder movement to normal training and shoulder being like 90% good. But, I got excited in the 12th week of the program and did too much. I had a week of vacation and try to stick everything in two days with lack of sleep and end up having a low back or leftt si joint pain or glute pain in a deadlift attempt. Now I can not squat the barbell lol. There are no worrisome symptoms. I’ve been through worse injuries i think and this one does not bring me anxiety (which for me is very important, because I have a high tolerance of pain but a really low tolerance of fear of something else going on rather than a simple injury) it feels like extremely concentrated doms left of my si joint. Should I move to the lower back rehab template? Should I give it 2 weeks and play around with intensity and range of motion? Any advice would be appreciated.
Note: Low bar squat is a no, high bar is difficult, front squat with pins right above parallel is tolerable
Update: Bought the low back rehab template but did not start it yet. I am exactly a week after injury and through out the week i had an unstructured plan to bend whenever i can and lift whatever i can. Did unilateral work on deadlifts, back extensions, uni leg back extensions, good mornings and today I did elevated heel pin front squat without discomfort, then removed the elevation and did pin fron squat with little discomfort then removed the pins and did front squats with a little discomfort too.Also, i did light sumo deadlifts. I have pain in the first two three reps and then becomes better. Moreover, i can now bend and put on my shoes which i couldnt before. I do not know if i need to strart the low bock rehab template or modify the last week of the shoulder rehab template for 1 to 2 weeks more
Update: Back is ok even with 2-3 extra tweeks during the recovery process