Partial Return from Injury/Surgery

Training Powerlifting
1

Hi everyone, just need some powerlifiting training advice.

Earlier this year I strained my quads/IT band during squats. Just as I was getting back to form I had to go for a long awaited rotator cuff surgery.

Anyway, I back in the gym now but can only do leg work, as the shoulder is not up to strength or full ROM yet. I want to start progressing my squat but I’m not sure of the best way to organise a training routine based mainly around legs.

Should I just train as normal, build back upto 5x5 heavy squats with some supplementary leg work afterwards for each session with rest day between? Or, should I have a heavy day, rest day then say light work such as HIIT exercise bike stuff or light high rep machine work?

Thanks in advance for any advice and ideas.

Tom

2

How many days per week are you looking to train, and what type of equipment do you have access to? (are you training at a ‘powerlifting gym’, standard commercial gym, in your garage, etc.)

Also - are you able to deadlift, or does that bother your shoulder?

3

Hi Shakes, thanks for replying. I use a commercial gym 3 -4 times a week. It has squat racks and a deadlift platformwith olympic bars and weights.

I’ve not tried any deadlift work yet but don’t think it’ll be a problem. However, I’m going to clear it with my surgeon next week first.