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Old 07-08-2012, 08:00 AM   #1
Tim Donahey
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My post labral repair / post rehab routine

Less than a year ago I had a 180# Press, 400# Squat, and 500# Dead. In September I tore my labrum after dislocating my left shoulder and - between the injury and the post-surgery rehab - I did no lifting for about 7 months.

About seven weeks ago I began a *mostly* normal strength routine again (with some machines), based on 3x5 progressive resistance. Once I reset on that I'd like to start incorporating GSLP.

Here's what I've been doing the last 7 weeks. Done 2-3x/week it looks something like:

Workout A
*AM*
Mobility
Deadlift: 3x5 (I do 2x5 when I do this twice in a week)
Press: 3x5
Chins/Pull-ups/Neutral (Periodically alternating): 3 sets
*PM*
Superset: Gravitron Dips: 2x20/Curls: 2x12
Cardio Circuit: 1-3 Rounds of high rep Hypers/Push-ups/KB Rows

Workout B
*AM*
Mobility
Back Squat (with a Manta Ray): 3x5
Pendlay Rows: 3x5
Machine Chest Press: 3x5 (each arm done separately)
*PM*
Superset: Gravitron Dips 2x20/Machine Pull-over 2x10
Cardio Circuit: 1-3 rounds of high rep KB Push-Press/Swings/SDHP

Also been throwing in some FM pull-ups/push-ups

In 7 weeks, my 3x5 free weights have gone: Squat 155>245 , Deads 155>290 , Press 75>110 , Rows 95>165

I couldn't do even a single bw dip w/o pain, but this was consequence of resistance, not ROM. I've gone from 2 sets of 20 @ -90# > -30#, pain free. The machine only allows up to -20#, so I will re-attempt bw dips then.

I'll keep doing this for awhile, with only minor tweaks. For example, I plan to switch to barbell bench press in the not-too-distant future.
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Old 07-10-2012, 06:17 AM   #2
Matt Cagnetta
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Re: My post labral repair / post rehab routine

Glad to hear you're on the mend and making progress.

I've also been recovering from a labral tear in my left shoulder resulting from a car accident. I spent a lot of time in physical therapy (which didn't help much) and have been following a self-rehab program somewhat similar to yours.

One thing I would suggest is adding some stability work for the supporting muscles and surrounding connective tissue. Turkish get ups, handstands and kettlebell floor press/shoulder press are great exercises for the shoulder joint and I've seen great improvements in stability and mobility by incorporating these into a rehab regimen.
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Old 07-12-2012, 02:14 PM   #3
Tim Donahey
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Re: My post labral repair / post rehab routine

I've been throwing in FM push-ups, and when I do I use yoga blocks... not quite as unstable as a KB, but moreso than the floor and similar ROM. TGU's are definitely something I've been intending to add in, sooner rather than later. Not confident enough for handstands yet, but that's something else I should add.

Thanks for the input and good luck with your rehab as well!
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