I used to use 5/3/1 years ago and it worked well for me. I’ve long since sold my weight set and plan on joining a gym. Going to have major heart surgery in 2-weeks so I’ll have some time to read up on things and make a plan. This surgery will require they saw my chest open so pec movements may a be a problem starting out. Any help or suggestions will be greatly appreciated.
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I have no advice but am wishing you good luck and a speedy recovery.
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Hope it goes well.
If you own a copy of 5/3/1 Forever there are some full body programmes which focus on the OHP as the main upper body movement. You could also run a version of Krypteia swapping Bench for OHP and swap the accessory dips/incline bench for a standing 1 arm press or even a seated press. There’s also this:
Hope your recovery goes well
With a cardiac type surgery your post-op orders will likely contain some combination of the following for at least 6-weeks post op:
- no lifting arms overhead
- no horizontal extension past midline (ie no pec stretch type movement)
- no lifting more than 5kg/10lb
Tl;dr be prepared to have to significantly modify the training program to the point it probably won’t be recognisable as 5/3/1 for a couple of months and after that you might be better served running LP for a while before flipping over.
edit
It will depend on the surgeon but expect to go home with a sheet like this:
https://www.billingsclinic.com/app/files/public/aeb551b1-90fe-496a-a108-a297fadc1ba3/Sternal-Wound-Precautions.pdf
Thanks! 6-weeks recovery post surgery is what I’ve been told. I may give it a month or so after that before I try any lifting. To me, having something to look forward to like lifting helps occupy my mind. I look at the surgery as a type of reset button for my fitness. My current condition is purely congenital, and my recent heart cath indicated no blockages. Knowing that I didn’t do this to myself helps some.
Okay, had the surgery on Jan 22nd. My upper body is quite useless, good thing I have strong legs. I’m gonna start cardiac rehab on Feb 12th and ends near May 1st. Probably gonna wait until then before beginning any type of resistance training. I’m still excited about the journey!
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Congrats! Glad to hear you’re out and it seems like it went well. Good luck with your rehab! A couple months is nothing, in the scheme of things, so just listen to the specialists.
Are/were you in decent shape, generally, cardio-wise? Because once you’re cleared for it, beginning to build a fitness base would be a nice start and feel good while you wait for clearance for lifting. A long walk is a great time to dream about the strength goals you’re going to crush!
I’m pretty decent so far as cardio. As with anything, there’s always room for improvement. I really think I have more potential to increase my fitness level after this surgery. I have already noticed a big improvement in circulation in that my limbs aren’t going numb like they did. I’m a bit hindered by blood loss from surgery (went from a 13+ hemoglobin level down to an 8 upon being released from the hospital). I’m taking prescribed iron supplements but building back hemoglobin levels is a slow process.
Excellent! I’m excited for you about this fresh start.