Training and Rehab

[Guest guest]

--Hello all. I am a new member and have been lurking for a week or so. I will

come right out and say that many of you members know vastly more about the

technical aspects of training even though I have been lifting for 24 years or

so, I'll apologize in advance for probably leeching more information from the

board than I can contribute.

My questions involve more practical aspects of injury rehab that, to this point

I have been unable to satisfactorily answer with web searches. I am hoping

someone here may have suffered similar injuries and have " real " experience in

rehabbing them that my docs and physical therapists may not have experience

with.

About six years ago I suffered a right pec tear while doing a set of bench

presses. I was on rep number 4 of a 4-6 rep set. I had the pec repaired, but

still have not recovered much of the strength in that pec. Since that time, I

have kept my bench sets in the range of 7-10 reps per set. For the record ,

tearing the pec was probably good for me as after that I cut way back on bench

and that's what turned me on much more to powerlifting.

Question #1: Can I safely drop those reps to more of the 3-6 range again in an

effort to improve overall strength again or am I running too much risk of

tearing that scar tissue again?

Six months ago I tore my left triceps in a very innocuous looking floor hockey

freak accident. Yesterday I was cleared to again start weight bearing exercise

with that tricep.

Question #2: Is there something I may be missing in my diet or training that

may be contributing to these muscle tears? Neither of my muscle tears occurred

when I was doing something completely out of my ability range and I am

concerned.

I train with weights about once every three days. I am 38 years old and have

come to terms with the fact that more isn't always better. When I cut back on

the frequency of my lifting I found my strength took a significant upswing. I

do mostly compound movements squats, deads, powercleans in the range of 1-5 reps

per set. I also do a bit of highland games training, tire flipping, farmers

walks, weight for height, weight for distance, sledgehammers, etc. I also train

aerobically two to three times a week as well. I don't use a lifting belt, knee

wraps, or wrist straps.

I don't know if I contributed enough information for any kind of reasonable

response, but I figured I would throw this out there and see if I can impose

upon the experience of the other members.

My only supplements consist of glucosamine for my knees, protein powders, and

the occasional creatine cycle. I have never juiced. I don't monitor my fat

intake and only really keep a mental tab on my protein intake.

Thanks in advance for any moral and or technical support any of you may

bequeath.

Wedge

, mi

USA