Ok great! Well at least you’ve ruled out any skeletal issues with X-ray. MRI will tell the rest of the story. Good luck man I hope it all works out and it’s something that can be dealt with non surgically.
I recently read some stuff about recovery from rotator cuff tears that were repaired surgically or just treated by rehab.
It seems that it’s a toss up between surgery it just PT. Both sides had significant improvement after going through PT. I don’t like to slow play injuries but I’d try PT by itself first if I were you.
I read the same thing @Frank_C and have considered that. I think it will be easier to make a decision after an MRI, depending on the severity. Thing is I’m pretty much unaffected other than shoulder day and maybe putting on deodorant lol. And thanks @marcb84 I really appreciate the help.
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Just returned from the Orthopedic surgeon and had my MRI read. Nothing torn thankfully and he believes it may be a pinched nerve in my neck. C4 and C5 I think were almost bone on bone. He prescribed me prednisone for 10 days and 6 weeks of pt along with neck traction. All in all I’m pretty stoked with that diagnoses assuming its correct. Best part is I can still train other than overhead w/o restriction! Thanks guys @marcb84 @FlatsFarmer @studhammer for the help with possible causes and @Frank_C I’m still committed but may have to either start late or commit to a different program until I can press overhead.
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Deepwater is one of the few programs that don’t allow for many subs. If it were anything else then I’d just tell you to focus on the Meadows stuff for delts and call it good. How’s incline and other pressing feel? Is this only going to mess up overhead day or will it mess up bench day, too?
That’s good news about your shoulder.
It sounds like your Doctor feels the neck situation isn’t very serious/dangerous? That’s great too!
Good luck with rehab.
@Frank_C as far as overhead pressing goes I get gradually weaker as I add angle to the bench. Flat bench and low incline are fine. Also the ortho told me not to do front/side/rear delt raises but also said I can do whatever I want if its pain free and they do not hurt so…
@FlatsFarmer I guess not in regards to the neck although he did say he wanted to refer me to his spine guy if things didnt improve and possibly even if they do.
@Frank_C I should have added I’ve been doing a push/pull/legs kind of split to try to maintain and it’s been ok. Any suggestions are welcome though as far as programming go.
Play with bands and super light DB’s for shoulder work. Doing bent over reverse fly’s with 5 lbs DBs and a 5 second hold at the top will wear you out and cause some DOMs. Sounds like you’re going to get a chance to play with different tempos on certain things for a bit.
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Sounds good. I’ll give it a shot. Thanks
So I’ve been farting around with a push/pull/legs split while waiting to see what the deal is with my shoulder. I’ve never really trained this way before. I have supersetted opposing muscle groups for years. But I like it ok and since I’m limited on shoulder lifts I think it kinda works for now while rehabbing. So I may as well log. At least see if I’m making progress or not. I just googled a push/pull/legs split and it was the option I chose. Its 6 days a week (which I prefer) and you hit push, pull, and legs twice weekly.
Pull A
Deadlifts 4x4x345
1x10x345
So I guess my ADD got me but after the first 5 sets your supposed to drop the weight and do amrap but 345 felt good so I just kept it on there and went for amrap. Honestly I think I had several more in me but felt like I was gonna crap my pants mid set(never happens to me) So I stopped at 10 and took a break.
Bent over row 3x10x185
Weighted pull ups 3x10,8,6 +30lbs
One arm row 3x12,10,10x71.5lbs Kinda rest pause (short on time)
Hammer curls 2x15x27.5lbs
Lots more detail to the workout but that’s basically it. Should keep me sane while I recover. Still want to finish deep water or start over but not until I’m 100%
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Push/Pull/Legs is a great split. I’ve run it multiple times. For some reason this past year I got irritated with having certain days in the gym (i.e. Monday - push, Tuesday - Pull, etc). If I missed a session then it’d throw everything off.
I have to clarify further as to why that occurs. I plan my training around my work schedule. I’m normally off work on Mon, Tues, Wed so I plan to train heavy on those days. I also like to train legs on Monday so I’m not sore and stiff at work. When I miss a session, I either have to skip it altogether or pick up where I left off and it throws off my whole setup. I also plan these days based on time so my longer sessions are Mon, Tues, Wed.
If I can hit all of my training days then things go quite well. If I miss then it causes stress because I try to force something.
I thought about trying a push/pull/legs and only doing legs once a week - Wednesday. I could probably make this work, but I like the conditioning aspect of my current stuff. It’s nice knowing I’ve done a little conditioning work even if I don’t actually do dedicated stuff (like Monday).
My current mental debate is whether or not to keep conditioning on my lifting days. I fear that if I move conditioning to my “off” days then it could impair recovery (I’m probably not actually working hard enough for that to happen). By doing it with my lifting, I get entire days off. That’s good for recovery, but now I feel lazy and like I don’t deserve to eat as much food (but I do anyway). Why does my brain make this so hard?? 
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Ha I hear you. I dont feel like I’m as dialed in as alot of folks to know when I’m training adequately, eating enough (or too much), and recovering properly. I can usually tell the latter when I strain something lol. But my legs are always lagging. I’m tall like you and struggle to put mass on. I think two days a week is important for me as long as I keep the volume under control to prevent injury. And after you mentioned Meadows stuff I looked at a few of his videos and found some great ways to train shoulders with different movements that arent pressing @Frank_C thanks!
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It takes a lot of mass to make tree limbs look like tree trunks. I’m not “big” by most standards but I’m big enough for me. I’d like my upper body to grow so that’s my new focus. The trick is to not get so out of proportion that you look like you’re riding a chicken when you wear shorts.
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Ha. I definitely try. Upper body responds well but legs not so much. You seem pretty well proportioned but I’m like you and probably dont see myself like everyone else does. Grass is always greener I guess…
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Found someone committed to Deep Water got to keep up with this. Good luck getting healthy. My right shoulder has given me crap like that for years…and I work at an Orthopedic place. Just don’t want to deal with it. It’s not painful throwing or laying on anymore but definitely notice weakness pressing. It pops a bunch too while pressing. Both knees have bad crepitus and people hate working out with me on leg day or walking up stairs with me. They creak and pop so loud it makes them sick. Sounds like pulling apart velcro. I’m just used to it. Deep Water will test my knees and shoulder out. I’ll find out next year.
I hear you. My joints are loud as well. I’m hoping once the pressure Is relieved off the nerve I can go back to deep water but I’m sure I may have to rehab for a bit. I actually felt really good joint wise after a few weeks of the program though.
Chest shoulders triceps push B
Landmine shoulder press 3x10x45+bar per arm (felt ok since I’m not pushing directly overhead )
Incline Bench 5x5x245 (shoulder/scapula felt weird but did it anyway)
Incline Bench 1x12x185
Close grip 3x10x205 (felt good)
Nose breakers 3x10x95
Side laterals 3x20x15
10 rounds of tire flips and sled pulls no rest
Prednisone for my pinched nerve has given me a terrible case of insomnia. 2 nights in a row I’ve barely slept and it’s looking like tonight will be the same. Not sure I’ll make it 10 days
My left knee felt the best it had felt since before my surgery when it was all said and done. It was an intense program, but pretty light. Must be good for them, haha.
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Pull B
Deadlifts 4x3x315 ss with box jumps x5
1x8x315
Pendlay row 3x8x185
Seal row 3x10x70s
Dumbell pullover ss with band pulldown 3x12 for each
Incline dumbell curls 4x12x25s
20 min incline walk on treadmill
Basically trying to keep from losing much while my shoulder heals. Hamstring sore from moving a heavy patient at work so kept deadlifts relatively light. Really want to go back to the committed program. Soon…
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