Here’s what I ended up doing as for a shoulder rehab routine for this injury (also described pretty well here). It was a mix of the Bill Starr rehab that Rippetoe has written about and another basic one. No doctor trips, just daily ice (18 minutes, one to two times/day) and these light weight exercises. The most direct way to work this injury ended up being The Cuban Press (even though the injury happened on a defacto Behind The Neck Press ). The Cuban Press hit the injured area on the way up, roughly simulating the barbell turn over on The Snatch.
Shoulder Rehab Log
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Injury: Right front deltoid (where the shoulder meets the top of the bicep). The soreness, pain in certain obscure positions has been developing for months. Finally, sharp pain during 1st week of September on a lost Snatch (tried to squeeze out of an overhead position).
After about 8 days of total upper body rest, I started this routine:
Day 1
Tue
- 22lbs x 25 barbell Behind Neck Press
- 22lbs x 25 “
- 22lbs x 25 “
Squats — Gayle Hatch squat program, week 5, day 1
Day 2
Wed
- 25lbs x 25 Behind Neck Press
- 25lbs x 25
- 25lbs x 25
Day 3
Thurs
- 35lbs (?) x 25 Behind Neck Press
- 35lbs (?) x 25 (barely, with 1 pauses & a bit of foam rolling before set)
- 35lbs (?) x 25 (barely, with 1 pause & a bit of foam rolling before set)
Squats — Hatch squat program, week 5, day 2
Day 4
Fri
- 35lbs x 25 Behind Neck Press
- 35lbs x 25 (barely, with 2 pauses)
- 25lbs x 25
Day 5
Sat
- 25lbs x 25 Behind Neck Press
- 35lbs x 25 (barely, with 2 pauses & push pressing the last 5)
- 35lbs x 15 (barely, with 1 pause & push pressing the last 5)
Shoulders nicely worked out feeling. Possibly failing triceps.
Shoulder weirdness feeling later that night, when outstretching
arm to open fridge door.
Day 6
Sun
- 25lbs x 25 Behind Neck Press
- 25lbs x 25
- 25lbs x 25 (w/ 2 pauses, medium pain in problem area on 25th rep)
Mon
- fell asleep early
- no workout
Day 7
Tue
- 45lbs x 20 (Overhead Press @ gym – pain BEFORE set, when lowering empty bar after 1 set of overhead squats)
- 25lbs x 25 (barbell Behind Neck Press @ home)
- 25lbs x 25 (Behind Neck Press @ home)
Squats — Hatch squat program, week 6, day 1;
Hang Power Cleans hang: 8 x 1 x 95lbs;
Day 8
Wed
- 25lbs x 25 (barbell Behind Neck Press @ home)
- 25lbs x 25
- 25lbs x 25 (feeling pretty good)
Day 9
Thurs
Starting new Bill Starr rehab program:
http://ditillo2.blogspot.com/2008/07/shoulder-rehab-bill-starr.html
- 5lbs x 20: front raise (no rest) – no pain
- 5lbs x 20: side raise (no rest) – no pain
- 5lbs x 20: cuban press – moderate pain, OK
Squats — Hatch squat program, week 6, day 2;
Hang Power Cleans hang: 5 x 1 x 95lbs, 2 x 1 x 115, 4 x 1 x 135;
Power Clean: 3 x 1 x 135;
- 25lbs x 25 (Behind Neck Press)
- 25lbs x 25 ?? (Behind Neck Press)
Day 10
Fri
- 25lbs x 25 (Behind Neck Press @ home)
- 25lbs x 25 (medium pain in problem area, during 1 rep, midway through set)
- 25lbs x 25 (light pain in problem area, about 5 times during set)
Day 11
Mon
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (half cuban press) – pain only on 1st rep
- Hatch Squat Routine, Week 7, Day 1
- Power Cleans 1 x 5 x 45 lbs; 1 x 2 x 95; 6 x 1 x 135
Day 12
Wed
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – medium steady pain in hurt area throughout set
- Hatch Squat Routine, Week 7, Day 2
- Power Cleans 1 x 5 x 45 lbs; 1 x 2 x 95; 9 x 1 x 135
- Squat Cleans 1 x 2 x 140
Day 14
Fri
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – medium steady pain in hurt area throughout set
- Squat Cleans 1 x 5 x 45; 1 x 2 x 95; 9 x 1 x 135
- Squat Cleans 2 x 1 x 135
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – no pain in hurt area!! woohoo!
Day 15
Mon
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – light steady pain in hurt area throughout set
- Hatch Squat Routine, Week 8, Day 1
- Squat Cleans 1 x 5 x 45 lbs; 2 x 2 x 95;
- Squat Cleans 7 x 1 x 135
Day 16
Wed
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – light steady pain in hurt area throughout set
- Hatch Squat Routine, Week 8, Day 2
- Squat Cleans 1 x 5 x 45; 2 x 2 x 95;
- Squat Cleans 4 x 1 x 135
Day 17
Fri
- 1 x 5lbs Dumb Bell X 20 (front raise) no break
- 1 x 5lbs Dumb Bell X 20 (side raise) no break
- 1 x 5lbs Dumb Bell X 20 (cuban press) – ZERO PAIN!!! WOOOHOO!!!!!
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ZERO PAIN!!! WOOOHOO!!!!!
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- Squat Cleans
1 x 5 x 45 lbs; 2 x 2 x 95;
4 x 1 x 135; 4 x 1 x 145;
Posted by tim 
