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Beginning starting strength/stronglifts style plan, worried about shoulders

  • 19-12-2012 11:13pm
    #1
    robocode
    Registered Users, Registered Users 2 Posts: 491 ✭✭


    I've been getting back into training the last couple of months, generally focusing on HIIT runs and various kb/bodyweight metcons. Over the last few years I kept having to deal with niggling bicep/shoulder tendonitis in both arms. That's why I have been easing back into training and doing a lot of mobility work after a great therapist identified poor thoracic mobility as the culprit.
    I'm now looking at a starting strength style plan but I want to know is it ok to stick with push-ups instead of bench presses and either light (or no) shoulder presses for awhile, until I'm comfortable my shoulders are back on track. I'd primarily focus on the deads, squats and rows. Then metcons/interval running on off days. Do you see any problems with this?


Comments

  • #2
    Deano7788
    Registered Users, Registered Users 2 Posts: 2,693 ✭✭✭Deano7788


    If your shoulders aren't 100% then squats could place a lot of stress on them as well so you might want to take that into account.

    Maybe try safety bar squats as an alternative if it's an issue?


  • #3
    Burkatron
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭Burkatron


    Deano7788 wrote: »
    If your shoulders aren't 100% then squats could place a lot of stress on them as well so you might want to take that into account.

    Maybe try safety bar squats as an alternative if it's an issue?

    This 100% If you have Thoracic issues especially up at your CT junction a 5x5 protocol with squats, Military or bench press, Rows/Power cleans & accesory pull ups is a recipe for disaster! You need to speak to your therapist about getting yourself sorted before you start anything like this!

    What rehab if any have they given you?
    If they haven't/won't/Can't go find someone else that will/can!


  • #4
    Deano7788
    Registered Users, Registered Users 2 Posts: 2,693 ✭✭✭Deano7788


    Yeah, I really should have said in my earlier post, if you have shoulder issues, the last thing you should be doing is a starting strength style program. There is a big emphasis on pressing and squats, which will destroy your shoulders. Even rows will be placing some degree of stress on your shoulders.

    Your priority should be to get your shoulders fixed first and then, and only then, start a program of this style. Go see a physio if you haven't already, they'll figure out what's wrong and fix it. If you are seeing one, they'll give you the all clear when you can start strength training.


  • #5
    robocode
    Registered Users, Registered Users 2 Posts: 491 ✭✭robocode


    Thanks guys. Well the guy I had been going to was/is great. Gave me stuff to do to sort out my mobility and I've been doing that as well as various mobilitywod stuff. I think I just need to now ease back into pressing and go very slowly so yeah stronglifts/starting strength should probably be left for 6-8 weeks at least. I actually started a new thread with what I'm thinking of doing so hopefully the mods could maybe merge them or something?


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