Coming back from injury, is it smart to add 5 lbs. each week?

[Tommy Gunn]

I asked this question on the injury/rehab board but didn't know if it would be more appropriate here. If it isn't, I apologize, I'm just looking for all the help I can get.

As alot of you know I injured myself bench pressing March 21, 2006 and had surgery on May 9, 2006 to repair a torn pectoral muscle. The surgery was a success. I have 8 more weeks of PT and than I can start lifting again (lightly) in August.

When I return to the gym on Aug 1. I will start out doing all exercises 3 sets of reps of 16,14,12 increasing weight each set. I was going to start out doing flat dumbell presses with the lightest dumbells possible...5 lbs. I will do 5 lbs for 16 reps and than a set of 10 lbs. for 14 reps and than a final set of 15 lbs. for 12 reps. And than every week I will start out 5 lbs heavier. For example the week after this (Aug. 8) I will start out doing 10 lbs. for 16 reps and than a set of 15 lbs. for 14 reps and than a final set of 20 lbs. for 12 reps...and the next week so on and so forth.

And as you can see in my timeline, every 6 weeks I will lower the rep scheme (16,14,12 for 6 weeks than 14,12,10 for 6 weeks, etc.). And before you know it as the weeks and months go by, I will be doing 50 lbs. dumbells...and than 75 lbs. dumbells...and before you know it (hopefully) I'll be back to doing 110 lbs. dumbells for a set of 6 reps by the time my plan is complete. I will just make sure I stretch out and warm up really good.

So my question to you is, is it smart to add 5 lbs. each week? Am I planning this right or is a 5 lbs. increase too much every week? Also, how does my timeline for recovery look?

You can see my entire recovery timeline here:

http://forums.steroid.com/showthread.php?t=244810

[helium3]

sorry mate but only you can tell if its enough,we cant feel the stress/pain you are under.if it feels ok then it shouldnt be a problem,you must have been shifting some weight to do that damage?

[Tommy Gunn]

Not really. I was benching 265 lbs. and I tore it on the 3rd rep. Nothin' compared to the weight the guys do on this board do.

[FullMoonHowlingWolf]

First off, sorry to hear about your injury Tommy. I hope that you make a speedy and full recovery. IMO I feel you will get the best answer for your question from your physical therapist. Just like helium3 stated we can't feel the stress or pain, and most times you'll be the best judge of your body if you are in tune with it. Maybe someone who's had this injury might give you some information that will be helpful and inspiring. I did no one guy who torn his pec and made a full recovery, but I don't know how his training was during the recovery period. I'm sure you'll make a full recovery as well. Where there's a will there's a way.

[Tommy Gunn]

Wolf, did the guy you know have surgery on his torn pec? How long until he was back to his full size and strength? Is he back to 100% now?

[FullMoonHowlingWolf]

Wolf, did the guy you know have surgery on his torn pec? How long until he was back to his full size and strength? Is he back to 100% now?

Yes, Tommy he did have surgery to repair his torn pec. I believe it took him a year to fully recover, but this happened a while ago. Today he's 100% and much bigger than before. I'm sure you'll make a full recovery.

[Tommy Gunn]

I don't care if it takes me a year, as long as one day I can be back to atleast 90% of 'myself'.

The three things I'm worried about most are:

1) My doctor only reattched 80% of the muscle tendon. He said the other 20% was too scarred to do anything with. He said not to worry though, all you need is 50% reattached for a successful repair to get most of your strength back. He's a very nice guy but I'm nervous he is lying and is just telling me what I want to hear.

2) I'm also concerned that I ripped the permanent sutures and retore this. Granted this was my fault. I'm supposed to wear my sling for the first 6 weeks. I pretty much stopped wearing it after 3 weeks. I also wasn't supposed to move the arm out of the sling at all. Ofcourse like an idiot I did. I have used this arm to type, use the phone, eat, shave, brush my teeth, etc. Don't get me wrong, I haven't done anything stupid like lifting it over my head or jerking it in an explosive manner, and I haven't lifted anything heavy, but none the less, I'm afraid I ripped the suitures connecting the muscle/tendon or that I retore it. My doctor says I didn't rip the repair and I'm worrying too much. Like I said, he's a cool guy but I think he is just telling me what I want to hear.

3) And lastly, I am concerned that when I go back to security work in September (will be four months since my surgery), that I will reinjure and retear this the first time I break up a fight or restrain somebody. My doctor said this won't be completely healed by May 2007, but did say that by Sept. (after 10 weeks of PT and 6 weeks of low weight/high rep weight training) that it should be healed and strong enough where it won't get reinjured if I fight or wrestle with somebody. He didn't guaruntee it, but said it should be OK by than. I can't see this being healed enough by Sept. to restrain somebody without reinjuring it. I'll have 6 weeks of weight training in before I go back to work. Will this be good enough? You can see my timeline of planned recovery here:

http://forums.steroid.com/showthread.php?t=244810

Back to the question at hand, if it doesn't cause pain, is it ok to add 5 lbs. each week? And another thing, when I go back to lifting in Aug. (after PT is completed and full ROM is obtained) should there be ANY pain when I lift? I don't see this thing being pain free by Aug.