So i’ve been on the 5/3/1 program for over a year great results in size and strength cant complain there. For the most part I followed the BBB style for 5 months or so. Last month I hit a PR on bench and the dy after my shoulder hurt like hell. I had felt it comming on a bit but nothing real bad 2 weeks prior. On bench days and deadlift days…
Well it turns out I tore some cartilage in my left shoulder and theres some other assorted shit going on in there. Cant train untill I fix it surgically and afterward its 6months before I can go heavy again. The sad thing is I was 20lbs away from my goals on OHP & Bench…I was wondering if maybe I did it from Deadlifting palm out palm in?? Or maybe it was bench not sure but either way its fuccked so I guess it dont matter…
Im turning 35 in a month so maybe this program is for younger guys… Im pretty shocked this happend its a solid program and I followed it by the book. Maybe it was form or technique but from everything I’ve ever seen I was doing things right…I quess Im just pissed and dissapointed maybe its shitty genetics…
[quote]thehebrewhero wrote:
Last month I hit a PR on bench and the dy after my shoulder hurt like hell. I had felt it comming on a bit but nothing real bad 2 weeks prior. [/quote]
It’s definitely Jim Wendler’s fault
PR on bench + next day injury = either you didn’t warm up right or you had a form slip during your lift.
5/3/1 is fine for old fellas.
But you may want to make sure you aren’t going too hard or heavy on the BBB assistance.
Are you going balls to wall on the main sets every time? Some people can do that more often than others. Factors as to what one will be able to handle in no order are: age, stress, genetics, diet, recovery work (contrast showers, traction, foam rolling, dynamic stretching, etc), training age, and I’m sure there’s plenty more I’d just have to think harder.
I’m 25 and I know if I pushed BBB on bench, my shoulder would be wrecked in a hurry.
[quote]thehebrewhero wrote:
So i’ve been on the 5/3/1 program for over a year great results in size and strength cant complain there. For the most part I followed the BBB style for 5 months or so. Last month I hit a PR on bench and the dy after my shoulder hurt like hell. I had felt it comming on a bit but nothing real bad 2 weeks prior. On bench days and deadlift days…
Well it turns out I tore some cartilage in my left shoulder and theres some other assorted shit going on in there. Cant train untill I fix it surgically and afterward its 6months before I can go heavy again. The sad thing is I was 20lbs away from my goals on OHP & Bench…I was wondering if maybe I did it from Deadlifting palm out palm in?? Or maybe it was bench not sure but either way its fuccked so I guess it dont matter…
Im turning 35 in a month so maybe this program is for younger guys… Im pretty shocked this happend its a solid program and I followed it by the book. Maybe it was form or technique but from everything I’ve ever seen I was doing things right…I quess Im just pissed and dissapointed maybe its shitty genetics…[/quote]
How bad is your shoulder fucked up? I have a blown out Labrum and I can still train although the doc said that I shouldn’t because my shoulder would explode into oblivion if I did. lol. Doc said I need surgery right away… I guess he needs to make a boat payment or something. I blew him off and I have recently benched 405 off a 2 board.
5/3/1/ is not the cause of your training mishap. I’m sure that if you look objectively at what you were doing it will become clear to you where the root cause is. I seriously doubt that you tore your shoulder dead lifting I assume it’s possible but I’ve never heard of anyone’s shoulder being tore up from DL’ing dude. I can tell you that if you OHP and lock your arms out you transfer a ton of weight into the joint and you may have blown the shoulder out that way. The mechanics of this are similar to when people fall down and catch themselves or foot ball line men. The energy from the fall radiates thru the arm and pops the back of the joint out. Sometimes it tkes out the collar bone. Ever had your collar bone ache after heavy benching?
Anyways, my Labrum hurt like hell for 2 weeks. Then it started feeling better. I’d do light bench with less range of motion IE board presses. I’d also do band bell bench presses both flat and various inclines. This seemed to REALLY help. I know you are frustrated but dude, seriously don’t blame 5/3/1 and certainly don’t blame your “genetics”… that’s just not cool , IMO
If you look over on the over 35 forums 3/4 of everyone there, is recovering from, or working around some kind of injury. As you get older, you learn that proper warm ups are critical. Prehab or rehab, one or the other.
You said you felt it coming on, but went for a PR anyway. The program has nothing to do with it. I’m sorry for your injury, they suck. But it comes with the territory. Do all you can to prevent them.
Might be a good idea to try and rehab shoulder before going the surgery route. Alot of guys lifting out there with shoulders that have been diagnosed as needing surgery.
injuries happen, life sucks. move on with it. doc advised me to have surgery, going the rehab route first, did it 5 years ago and have been benching in 700s since.
Im not downplaying the program its a great program
I will fix my shoulder & get back to activity just unsure what that activity will be
I think you guys made great points as I am just turning 35 I never really spent much time with foam rolling, flexibility training… I can say as far as warm ups go I just do it as perscribed in the book plus 5-10min of cardio before the warm up lifts.
To answer strength Dawg its pretty fucked bro… My MRI showed I had a cartilage tear, something weird with my bicep to my shoulder, plus some weird shit neer the AC joint… In a nut shell rehab is ok I can live as is now with not much pain and function but Im limited. I can lift or do physical stuff but I will be in great pain hours later or the next day.
If I want to get back to getting bigger & stronger I gotta do the surgery…
What sucks is all my friends and family said I was pushing it to hard with a program like this and now they all will say “I told you so”
I’ve had surgery on my other shoulder so this aint my first rodeo… I wont dispair I’ll just fix it, pay my bill, heel and move on. 6 Months from now I’ll be starting back a older wiser man. Maybe I’ll do my program with a smaller training max, more war ups , and maybe I’ll start yoga for flexibility.
