Working Through Shoulder/Elbow Issues & Minor Back Sprain

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I took up powerlifting in my college recently and did a 12 week program. Bench went up 15 lbs, squat up 25 lbs, deadlift up 25 lbs. Now they’re at 260, 345, 450 at 180 respectively. I’m happy with that.

What I’m not happy with are my right shoulder (rotator cuff) and elbow problems (tendonitus, more of a nag than a scream) and just recently i started up 5/3/1 and tweaked my back on deadlift (not at, but close to the tailbone, I’m thinking minor sprain). I think it might be because I had been using a very good belt provided by the pl gym I worked out in than tried to move the same kind of weight with a shitty $15 Valeo.

Right now because of these issues I’m thinking 5/3/1 isn’t the way to go and I’d be better off doing a program based on rehab, mobility, and flexibility. Here’s what I’ve thought of so far…

CHEST/SHOULDER (working bis seems to help the tendonitus… dunno why)
bb floor press 3x8
javelin press 3x8
one armed db bench press 4x10
shoulder raises
rotator cuff work and upper body stretching

LEGS (goal is to take lower back out of it)
bb front split squat 3x8/leg (leg press if this causes back pain)
bb one leg sldl (i hope this one will work w/o back pain)
walking db lunges 3x12/leg
leg curl 3x12
lower body stretching and foam rolling

back/arms
medium grip chins 50 reps total
machine or cable horizontal rows 3x8
db rows
one armed db neutral grip floor press 3x12
bb curls 3x12
rotator cuff work and upper body stretching

I was going to do this for however long it takes for these issues to clear up… I hope no longer than 2-4 weeks…

Do ya’ll think this won’t cause any further injury?
Do ya’ll think this will keep strength from dwindling?
Would it be a good idea to reduce caloric intake since it’s not as rigorous as a typical pl routine?

2

No, I think it might. I don’t see how you expect that to help your rotator cuff - way too much pressing not enough rowing. Also, have you identified what the problem is exactly? The source of your pain is rarely the cause.

Additionally, I have found that unilateral work has a chance to really irritate the SIs if that is what you have injured (sounds like it).

Maybe, it depends on intensity and diet.

You can still make working around injuries a vigorous pursuit. Many powerlifting routines aren’t even that high in volume, you might even need more calories if you are doing more volume. If you are just working out less in general, cut back on the carbs first.

3

I don’t get any pain from rotation in my lower back (actually feels kind of good), i get it mostly from flexion (bending over) and a little from compression (sitting upright, standing, walking feels good for it). The pain is at the bottom of the small of my back and just above my glutes. It’s more intense on the left side, but i feel it little on the middle and right too. I’m starting to wonder how seriously i should take the back issue… it’s doesn’t hurt all that much… but it is my back…

4

I hurt my shoulder bench pressing. One thing I have learned is that when we make progress like on the 5x5, we sometimes gain muscle strength before the ligaments and tendons catch up. So your muscle is pressing X pounds while your supporting cast is back at square 1. Just make sure you don’t advance faster than all parts can keep pace. That’s what happened to me.