Welcome to The Diet Doc, your one stop shop for health and muscle!

Apr 5, 2008 12:41pm

3 post(s)

Hi guys,

My first post here...had a full AC (acromioclavicular) reconstruction to the right shoulder 3 years ago. Grade 3 dislocation from a motorbike fall.

As a result,

Have struggled to get my bench back to 100kgs (220lbs) where I was doing 120kgs. Post op I started back 100lbs!!

On the dip bars, post op cannot perform a single dip without serious pain.

However, I competed 11 months ago (my first time) here in oz in the WNBF (Got down to 86kg - 5% BF from 103kg -NEVER AGAIN!) and was instantly hooked. I really want to grow my upper chest muscles - any ideas?

I'm back to about 85-90% strength in exercises involving that part of my body.....would love to hear from anyone who has overcome the same problem

Greatly appreciated

Apr 5, 2008 1:13pm

DeniseJ

90 post(s)

Welcome Aussie Dean:

Will we see you in New York this year with your team? You will get alot of knowledgable info and friendship here. What part of AU are you from? I lived there for 7 yrs. Some crazy athletes there!!!

Apr 5, 2008 2:16pm

Dr. Joe

Administator 2,961 post(s)

Dean, your days of dips and any type of barbell bench should be over. Those are the two worst exercises for your anterior shoulder/supraspinatus tendon and with AC reconstruct you likely have some capsular tightness, decreased sub-acromial space, etc. You could likely always have some shoulder issues you need to work around. Use DBs only, keep your shoulders plastered against the bench, and make sure you learn how to stretch your rotator cuff appropriately. Anything that hurts the shoulder should be worked around. You may have to drop some exercises completely or just use lighter weight as the whole complex is getting stronger.

Apr 5, 2008 11:10pm

dean_au

3 post(s)

wow!

Thanks for the great responses!

First to Denise, I have mentally booked my place for New York titles already. I have begun my preparation for the end of the season and look forward to getting to know the WNBF members over there. I live a couple hours south of Sydney not far from Kiama.

Dr Joe, I came across your material towards the end of my prep for my first comp (may last year). I look forward to joining your program as I can see from your glowing testimonials that your knowledge represents what I need to start placing high and hopefully winning.

Temporarily, I am in a tight financial situation as I was recently made redundant at my work. As soon as I have found new work, (hopefully in the next few weeks) I will be signing up for the program and look forward to getting the edge.

I was generally pleased with my recovery post op (paid for the top shoulder surgeon to the NRL), but the flat barbell bench issue was and still is niggling me mentally. Recently, I have begun using db's in my chest workout and haven't seemed to notice any pain or discomfort so with your advice thats what I'll be doing.

Shoulder exercises are surprisingly ok. Would this affect me with preacher curls, I really struggle at the zero point even with light weight (60lbs) while my buddy is comfortably curling 120lbs +, its the only other area that I notice a really disproportionate strength between us.

Apr 6, 2008 3:26am

Dr. Joe

Administator 2,961 post(s)

Dean, the supraspinatus tendon and long head of the bicep tendon lie side by side between the greater and lesser tuberosity of the humerus - one coming from the bottom (arm) and one from the top (shoulder blade). So, they both have some overlap; if I hurt my shoulder (anterior rotator cuff), it can affect bicep and vice versa. Besides the overhead stuff and barbell bench work, bicep work (if sloppy) can also get you in trouble for sure. Sounds like you're doing great so far. I need to post some pictures of rotator cuff stretches.

Apr 9, 2008 5:38am

Alan

31 post(s)

Joe,

" I need to post some pictures of rotator cuff stretches. "

In between answering a multitude of daily emails, it would be great if you could do just that, to help the ailing amongst us. Just being selfish, of course, but as as you know already, that is a major problem for me, too . . . . . . .

Apr 9, 2008 12:27pm

Patti

802 post(s)

Joe - that would be great as Steve has the same issues with his rotator cup.

Apr 10, 2008 2:48am

Dr. Joe

Administator 2,961 post(s)

Done deal - I'll use my trusty Norwegian exercise model. Break out the sunglasses; I'm on it.

Apr 5, 2008 12:41pm dean_au 3 post(s)	Hi guys, My first post here...had a full AC (acromioclavicular) reconstruction to the right shoulder 3 years ago. Grade 3 dislocation from a motorbike fall. As a result, Have struggled to get my bench back to 100kgs (220lbs) where I was doing 120kgs. Post op I started back 100lbs!! On the dip bars, post op cannot perform a single dip without serious pain. However, I competed 11 months ago (my first time) here in oz in the WNBF (Got down to 86kg - 5% BF from 103kg -NEVER AGAIN!) and was instantly hooked. I really want to grow my upper chest muscles - any ideas? I'm back to about 85-90% strength in exercises involving that part of my body.....would love to hear from anyone who has overcome the same problem Greatly appreciated

Apr 5, 2008 1:13pm DeniseJ 90 post(s)	Welcome Aussie Dean: Will we see you in New York this year with your team? You will get alot of knowledgable info and friendship here. What part of AU are you from? I lived there for 7 yrs. Some crazy athletes there!!!

Apr 5, 2008 2:16pm Dr. Joe Administator 2,961 post(s)	Dean, your days of dips and any type of barbell bench should be over. Those are the two worst exercises for your anterior shoulder/supraspinatus tendon and with AC reconstruct you likely have some capsular tightness, decreased sub-acromial space, etc. You could likely always have some shoulder issues you need to work around. Use DBs only, keep your shoulders plastered against the bench, and make sure you learn how to stretch your rotator cuff appropriately. Anything that hurts the shoulder should be worked around. You may have to drop some exercises completely or just use lighter weight as the whole complex is getting stronger.

Apr 5, 2008 11:10pm dean_au 3 post(s)	wow! Thanks for the great responses! First to Denise, I have mentally booked my place for New York titles already. I have begun my preparation for the end of the season and look forward to getting to know the WNBF members over there. I live a couple hours south of Sydney not far from Kiama. Dr Joe, I came across your material towards the end of my prep for my first comp (may last year). I look forward to joining your program as I can see from your glowing testimonials that your knowledge represents what I need to start placing high and hopefully winning. Temporarily, I am in a tight financial situation as I was recently made redundant at my work. As soon as I have found new work, (hopefully in the next few weeks) I will be signing up for the program and look forward to getting the edge. I was generally pleased with my recovery post op (paid for the top shoulder surgeon to the NRL), but the flat barbell bench issue was and still is niggling me mentally. Recently, I have begun using db's in my chest workout and haven't seemed to notice any pain or discomfort so with your advice thats what I'll be doing. Shoulder exercises are surprisingly ok. Would this affect me with preacher curls, I really struggle at the zero point even with light weight (60lbs) while my buddy is comfortably curling 120lbs +, its the only other area that I notice a really disproportionate strength between us.

Apr 6, 2008 3:26am Dr. Joe Administator 2,961 post(s)	Dean, the supraspinatus tendon and long head of the bicep tendon lie side by side between the greater and lesser tuberosity of the humerus - one coming from the bottom (arm) and one from the top (shoulder blade). So, they both have some overlap; if I hurt my shoulder (anterior rotator cuff), it can affect bicep and vice versa. Besides the overhead stuff and barbell bench work, bicep work (if sloppy) can also get you in trouble for sure. Sounds like you're doing great so far. I need to post some pictures of rotator cuff stretches.

Apr 9, 2008 5:38am Alan 31 post(s)	Joe, " I need to post some pictures of rotator cuff stretches. " In between answering a multitude of daily emails, it would be great if you could do just that, to help the ailing amongst us. Just being selfish, of course, but as as you know already, that is a major problem for me, too . . . . . . .

Apr 9, 2008 12:27pm Patti 802 post(s)	Joe - that would be great as Steve has the same issues with his rotator cup.

Apr 10, 2008 2:48am Dr. Joe Administator 2,961 post(s)	Done deal - I'll use my trusty Norwegian exercise model. Break out the sunglasses; I'm on it.

post AC joint reco - how to grow bench