Answering YOUR QUESTIONS: Training After Shoulder Surgery; Skipping Novice Phase with O-Lifts?

Sully and Noah continue the 2023 Q&A with your questions! How to train after shoulder surgery? Can you skip the LP after a long layoff? What about using Olympic Lifts after 65?
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[@joannesteinwachs5570]

Hi Sully and Noah. It's Joanne from Denver. I'm BAAACK!! Started lifting again at the beginning of July. It's beginning of September. My squat and dead lift are really near where they were when I stopped. ( Actually I passed my PB for both last week) My bench is coming back and I'm starting to work on my overhead press with my trainer Jared, here at SSDenver. I'm probably stronger than when I stopped. I'm also not in pain all the time from my shoulder. Your feedback was so very helpful. I love being stronger at 66 than I was at 65.

[@RJ-bw6fo]

RTC repair in January’23…tore supraspinatus, infraspinatus and subscapularis…all 3 tendons repaired along with a biceps tenodesis…6 weeks in a sling…lots of atrophy…be PATIENT! Progress SLOWLY with isometrics first, then bands and finally light weights…it takes at least 12 months to get close to where you were before the surgery…many many folks get too aggressive too early and wind up re tearing the cuff and if you do, you’re looking at a reverse shoulder replacement…btw I’m not only a patient but also a Physical Therapist.

[@miroslavgrela2678]

Agree with Jonathon. 4 months recovery period is way too much. I had my Supraspinatus and Infraspinatus completely torn 6 years ago (then age 47) from improper bench press technique (pushing shoulders forward to help the lift). Continued deadlifting for two more weeks (i.e. by the time my doc diagnosed me with the RC tear). Returned to light weight lifting 4 weeks following the surgery. Full weights after 8 weeks. Now my affected shoulder is far stronger than my "normal" shoulder.

[@RonSwansonIsMyGod]

I wanted to thank you for your suggestion of treating every set like it's the work set a few vids back. That has worked out very well. Specifically it helps me ease into the intensity of that last, heaviest set. Like on deadlift, the intensity used to kind of go exponential across all the sets, spiking on the work set. Now the intensity does more like a linear graph across all the warm up sets and then into the work set. The level of intensity on the work set is not so "surprising" doing it this way.

[@noahhayden2915]

Excellent! That's exactly the benefit you want.

[@biknjak]

A landmine holds one end of a barbell and pivots up and down so you can do t-bar rows and one arm overhead presses. It's a nice piece of equipment, but in the old days we just stuffed one end of the bar into a corner and loaded up and rowed the other end.

[@stevepace-first8617]

How much activity is too much? I recently took on board a lot of info from Peter Attia who specialises in longevity and he recommends a lot of activity, particularly easy cardio. He seems to be sayinng as much as possiible. He says his MINIMUM programming is 8 hours a week (that is for everything). He is keen on easy cardio, very hard cardio, strength training and something he calls stability training.

[@barbellgardener]

great video gents!👍

[@murphyarmstrong3163]

Maybe you need to clarify your three requirements for older Olympic lifting. Tolerance shouldn’t mean you’re pain free. I’m a 76 year old competitive O Lifter (90 kg combined so not heavy) and I’m often sore, usually knees. But am I so sore I can’t get under the bar? Usually no. So I press on. I may be sore but if I can keep going I think that means I can tolerate the activity. It would be great to be pain free, but that’s a dream in old age. 15:56

[@GreySteel]

I don't suppose you watched the linked video? Tolerance isn't a mystery. Olifts make me sore, but like you I do them anyway, and while sore I can go on with my life. I _tolerate_ them. But some don't--and the people who don't tolerate them KNOW they don't tolerate them. It's not subtle. It's common sense.

[@JoeM162]

I am 83, 180 lbs and I have emphysema to the extent that I can't walk more than 15 minutes on my treadmill. I have a set of dumbells (up to 50lbs) , a bowflex machine, a treadmill, a rowing machine, but no bar bells. I do dumbbell exercises using 10 lb weights ( right now i can do 30 reps with each sitting bicepts, tricepts, back and chest. Can you recommend a training regimen, or any advice? I use oxygen when I sleep (95 average at night) and when I exercise. I average 93 when not doing much (without oxy)

[@drprashantp]

Pacemaker surgery was on 16/th August 1923. When can I start weight lifting?

[@drprashantp]

I am 68 years.

[@kerrykeene5580]

Any info on training after reverse shoulder replacement? Still would like to compete in masters lifting. Doctor wants to work with me, just waiting to start lifting again, probably another 6-8 weeks.

[@rickc1282]

Saw your note re reverse shoulder replacement. Doctor mentioned a limit of 25 pounds after healing. How are you doing strength training after surgery?

[@kerrykeene5580]

​@rickc1282 well just started light training with bench and squat . Hardesty thing so far is getting arm back to squat? 14 weeks out and very tight and somewhat painful, can deal with pain as long as I don't re- injure.

[@angeladavies]

Different body part (meniscus medial tear non surgery), have you any advice for a 55. Was an endurance walker. Thk from Melbourne.

[@GreySteel]

Find a coach who understands what we do and how to train injuries. Get online coaching if necessary. We've trained meniscal injuries--it's definitely do-able.

[@SteveW67]

I'm 67 both meniscus are torn (no surgery), I still squat and deadlift (S/S NLP). I'm careful with inward rotation of my knees when stretching otherwise all ok.

[@angeladavies]

@@SteveW67 please explain S/S NLP? Thankyou. Also wonderful you are still RT, thou are you walking? Cardio? Thanks again.

[@SteveW67]

@@angeladavies SS/NLP = Starting Strength/Novice Linear Progression along the lines of the book The Barbell Prescription and as adapted for me by Byron Johnson (SS coach in England). Walking yes no problem, 2 miles 4 days per week plus I walk whenever possible to save car/fuel money. I don’t run although I could but the danger of my knee(s) clicking out of alignment puts me off as that usually means a week or two in pain. Cycling is also no problem but the roads are horrendously congested here and car drivers not very tolerant 😢. I was advised by 2 separate consultants that meniscus tear operations are 50/50 and I’ve known people who’ve had an op are actually worse for it.

[@andrewmilner3480]

Don’t forget the split clean for us old half nackered oldies

[@GreySteel]

Yeah I do split cleans.

[@robertdaymouse3784]

How old are you? I think your bio says you graduated medical school in 1992, which would make you about 58 unless you were a non traditional student. But your hair it whiter than the average 70 year old. IMO Disclosing your age should be considered obligatory for anyone marketing health and fitness advice to seniors.