That will help build my shoulders and upper back without causing rotator cuff issues.
Long version:
So sometime over the past year I got a torn labrum. I think it was late last summer. I was doing incline dumbbell flyes and felt a pop in my shoulder and had a little pain, but it slowly went away. Things eventually seemed fine, but I pretty much quit going to the gym in October. Fast forward to the new year and I started doing ICF (basically 5x5 with some aux stuff mixed in) I was gaining strength back but noticed my shoulder starting to hurt on OHP and Bench when the weight got heavier. Then baseball season started (playing a ton of catch with my son) and it really started to give me issues so I quit lifting again. I've been out of the gym for like 3 months now and want to get back at it, but I know bench, OHP and plenty of other stuff will tear up my shoulder if it's not built up. Basically anything where I'm lifting my arm above shoulder height with weight on it.
I'm not a pro, or even an intermediate lifter, so figuring things out on my own is not something I'm comfortable doing, especially with an injury. I've followed Jim Stoppani's Shortcut to size several times and really liked it, and I've done ICF all the way through almost 2 times and enjoyed that as well, but both involve a lot of over the head stuff that I just can't do right now.
Suggestions?
Also, I've had an MRI done and they are suggesting having another one done with contrast this time, but I haven't been to an ortho yet to get recommendations. I'll be taking care of that in the next couple of weeks and I'm sure he'll have plenty of advice, but I doubt he's going to point me toward a specific workout plan.
Long version:
So sometime over the past year I got a torn labrum. I think it was late last summer. I was doing incline dumbbell flyes and felt a pop in my shoulder and had a little pain, but it slowly went away. Things eventually seemed fine, but I pretty much quit going to the gym in October. Fast forward to the new year and I started doing ICF (basically 5x5 with some aux stuff mixed in) I was gaining strength back but noticed my shoulder starting to hurt on OHP and Bench when the weight got heavier. Then baseball season started (playing a ton of catch with my son) and it really started to give me issues so I quit lifting again. I've been out of the gym for like 3 months now and want to get back at it, but I know bench, OHP and plenty of other stuff will tear up my shoulder if it's not built up. Basically anything where I'm lifting my arm above shoulder height with weight on it.
I'm not a pro, or even an intermediate lifter, so figuring things out on my own is not something I'm comfortable doing, especially with an injury. I've followed Jim Stoppani's Shortcut to size several times and really liked it, and I've done ICF all the way through almost 2 times and enjoyed that as well, but both involve a lot of over the head stuff that I just can't do right now.
Suggestions?
Also, I've had an MRI done and they are suggesting having another one done with contrast this time, but I haven't been to an ortho yet to get recommendations. I'll be taking care of that in the next couple of weeks and I'm sure he'll have plenty of advice, but I doubt he's going to point me toward a specific workout plan.
