Active recovery.
Prowler back peddle pull 10x60 yards 90lbs +sled
Started Deep Water Sunday the 1st and today ends the training for week 1. I really like the program so far and am praying my old bones can take it. Back feels much better but my right shoulder is still not feeling right. Oh well 2 days off will hopefully get me right!
Congrats dude. Donāt be afraid to āup the doseā as it relates to food. I was eating like it was my job, and it was critical to my recovery.
Will do. Iāve been close to what he recommends foodwise but not quite 100%. Iāll try to get a little more dialed in and see if that helps. Iām really puzzled about the shoulder since it felt great during and after the workout for hours before the pain/tightness kicked in. Did you have any setbacks during the course of the workout? I re read most of the Deep Water portion of your log and cant recall seeing anything serious?
Just a lot of muscle soreness; no joint pain. However, I added 10 band pull aparts in between all sets of presses, which I feel helped with my shoulder health.
I pitched a bucket of baseballs to my son after the 10x10 push press workout. I guess I over did it. Iāll quit whining and just hope for the best. Iāll also give the band pulls a shot. Thanks again!
Week 2 day 1 Deep Water ADD Challenge
Squats 225
3x10
Deadlift 245
10x10
Front rack sandbag lunges 65lbs
3x10 per leg
Sit ups
3x20
Good workout. Love this program and the ADD CHALLENGE but Iām gonna have to drop back and punt. Shoulder issues continue. Significant weakness and loss of rom in my right shoulder is going to make it impossible to do any pressing workouts right now. I think for right now Iām going to take a week off and see how I feel. Iāve had no change better or worse in about 4 days which is worrying me. Anyone have any experience with similar symptoms? No pain other than a little at night. I struggle to lift my arm straight up over my head and can barely lift any weight in that plane. I can push and pull ok. @Frank_C @FlatsFarmer @studhammer
Thanks
Iām sorry to hear about your shoulder, itās frustrating to not be able to just lift some weights.
If overhead lifting and throwing āstartedā your issues I would start poking and feeling around in the area my upper arm, front of shoulder and like the side of my pec. Feel around for inflamed, tight muscles or hot spots or ālumps.ā
https://images.app.goo.gl/gQDFXxFGrXS9uNk28
If you can, make sure to check your Pec Minor and Coracobrachialis. These dumb little muscles are hard to be aware of, but if theyāre tight or restricted they can cause you problems.
Will do. Thanks alot for the response. If anything I can feel a little soreness around my rear delt if I poke around a bit but nothing major.
I would take a few days off, take some ibuprofen to reduce inflammation and rest it. Then test yourself with LIGHT side raises and front raises. If you have any significant pain, stop and find a good orthopedic surgeon.
If there is no tightness upfront it could be something related to your rotator cuff or some tendon in there. Iāll defer to studhammer regarding specific rotator stuff but you may need to rest your shoulder until whatever is irritated calms down. Have you tried any anti inflammatories or ice?
Iāve taken an anti inflammatory or two but no ice. Iāve also been through a whole series of light banded shoulder work and nothing hurt??? Iāve tried front and side raises with light dumbells as well and no pain. Significant weakness pressing overhead and shortened rom with slight pain while laying down at night. Really puzzling. Iāve google searched for days.
Man, like you said, nothing else hurting is weird.
Just a shot in the dark, is your neck and upper traps OK? A guy in the injuries section had a kink in his neck causing a pinched nerve and leading to weakness in his arm/shoulder.
Iāll tag @marcb84 who I believe is actually educated on these things.
āShoulder issues continue. Significant weakness and loss of rom in my right shoulder is going to make it impossible to do any pressing workouts right now. I think for right now Iām going to take a week off and see how I feel. Iāve had no change better or worse in about 4 days which is worrying me. Anyone have any experience with similar symptoms? No pain other than a little at night. I struggle to lift my arm straight up over my head and can barely lift any weight in that plane. I can push and pull okā
Nope, all feels normal?? Really appreciate the help. I guess after a week or so Iāll get it looked at if nothing changes.
Iāve had two shoulder surgeries but mine were easy. Chronic subluxations and biceps tendon subluxation. Pretty simple to figure out my problems.
There are a lot of muscles involved with proper shoulder movement. If you have decent health insurance then I recommend going to a good PT for an eval. They can find your weaknesses and attack them. Thatās the process after surgery, too. Might as well start there and see if you can avoid the knife.
I have decent insurance. Iām sure it wont be cheap but if nothing changes thatās what Iāll have to do. Appreciate all of the feedback.
I wanted to read the whole thread before posting and gather as much info as I could. It sounds like it could be internal impingement. There needs to be tests performed to dx however this link has tons of info on this including special tests that can be performed, symptoms, and treatments.
At first glance this is what Iām thinking but the more info that you can give me the better I can help.
What specific movements cause pain?
Is the pain deep or superficial?
Does the pain radiate? Is it localized?
Does ice, NSAIDS help it?
Does it hurt when you sleep?
Sorry I didnt get back soon Iām at work and it got busy. I just glanced through the link you sent @marcb84 and that seems to be very similar to what Iām dealing with. Iām going to read through the entire thing tomorrow. As far as your questions go
I hope this makes sense its 3am and been a long day. Thank you so much for taking the time to reply with the info and link. I really think your onto something.
Week 2 Day 2 Deep Water ADD Challenge
Chin ups 15,12,10,8
Bent over Row 185
4x10
Clean Pull 145
3x10
Nosebreakers 95
3x8
Plank 1 min x3 ss with
sit ups 20
Well strangely enough this workout went pretty well but I guess its the end of the road. Tomorrow calls for 10x10 strict press and my shoulder isnt moving in that direction. Im probably going to switch things up because I want to run the program as written when Im healthy but for the moment Ill just feel things out.
Rotator cuff injuries are known to be worse while sleeping or laying down. If you arenāt, try using a Pillow to keep that arm supported and neutral. Iād say get it looked at for sure regardless. Thereās no way I could help dx it without getting my hands on it but based on what youāve said internal impingement or rotator cuff (rotary cup for the old ppl) is kinda where Iām leaning. Especially since itās a weakness over head press which puts the shoulder in external rotation.
Gotcha thanks. I saw an ortho a few days ago and he did some xrays and ran some diagnostic stuff (testing strength in different planes) and he agreed there is significant weakness. He ordered an MRI but that probably wonāt happen until next week some time. Strangely the pain at night is gone. I have had no issues at all except direct overhead pressing and thatās more of a loss of rom/weakness. I considered just riding it out but am worried because it has not improved at all in over a week. Thanks again for the help.