2 months ago roughly I competed at SPF Nationals. I had a freak accident on my second Squat attempt and somehow ripped my shoulder out place and heard a very loud pop and lost feeling for about 10 mins in it. With that being said it took almost a month before I could I bench or get into position with the bar on Squats.
so now that I am back to feeling 100% and then some on those lifts my dead lift is suffering. What ever I did is causing a ton of pain and tightness in my collar bone and upper pec on the left side when I get to about 450 or above. It breaks off the floor fine and is great until I am almost locked out. Once the weight is pulling straight down on that arm I experience quite abit of pain and pulling. The 2-3 days it is much worse.
So inquiring about how to train my dead lift (with lock out being my weakness) with out dead lifting at all. I’m thinking mostly Good Morning and SSB Squats. Any other ideas?
[quote]Reed wrote:
2 months ago roughly I competed at SPF Nationals. I had a freak accident on my second Squat attempt and somehow ripped my shoulder out place and heard a very loud pop and lost feeling for about 10 mins in it. With that being said it took almost a month before I could I bench or get into position with the bar on Squats.
so now that I am back to feeling 100% and then some on those lifts my dead lift is suffering. What ever I did is causing a ton of pain and tightness in my collar bone and upper pec on the left side when I get to about 450 or above. It breaks off the floor fine and is great until I am almost locked out. Once the weight is pulling straight down on that arm I experience quite abit of pain and pulling. The 2-3 days it is much worse.
So inquiring about how to train my dead lift (with lock out being my weakness) with out dead lifting at all. I’m thinking mostly Good Morning and SSB Squats. Any other ideas?[/quote]
Guy I go to frequently in our gym for advice (mid 6 puller) just cracked a vertebrae due to an anatomical abnormality. He was told no deads and heavy squats, basically whatever doesn’t hurt for a couple months. His limits are obviously different than yours but he is using high rep box squats with his deadlift stance, hip thrusts, leg curls, and power shrugs (which given your limitations would probably be an issue with you)
It seems like you already figured out the best options since the pain comes from doing movements with heavy weights in your hands. My only suggestion would be Farmer Walks to keep your grip strength up, unless you’re able to do Rows. I’m guessing that the static holds won’t strain your collar and pec too much. The Good Morning and SSB Squat seems to be enough to continue building your torso and leg strength. I would still keep in light pulls, as long as they aren’t painful, to keep form intact.
Yeah I can do rows and pull up/downs. The only time it seems to bother anything is when the weight is pulling straight down like when locked out in the deadlift. But horizontal pulls and vertical pulls do not bother it at all.
Yeah light pulling may even help with recovery by loosening up the affected area and increasing blood flow. You should be able to figure out the threshold at which it becomes detrimental. Instead of doing Farmer Walks I would instead use a double overhand grip to hold reps for time at the top just to get out of the gym faster.
Did you ever get any kind of assessment on that shoulder? Sounds an awful lot like some kind of tear, and none of this will do you any good if you don’t get that taken care of.
