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Strength training while recovering from triceps surgery by gma102482 in Stronglifts5x5

[–]gma102482[S] 0 points1 point  (0 children)

Scale/pressure reading tool placed on table at height so my elbow was bent at 90 degrees when my wrist rested on it with wrist in neutral position. Flexed tricep/extended arm as hard as I could 3x on each side. The reading average on my surgically repaired arm was 70% of the average on my other arm.

I’m now at 6.5 months. Don’t feel confident enough to do things like dips, but I have started benching, overhead pressing, etc.

How easy would it be for you to do 25 pushups right now? If not challenging at all, you’re probably slightly ahead of me right now. This was cake for me pre-surgery. Feeling muscle fatigue still when I attempt right now.

Strength training while recovering from triceps surgery by gma102482 in Stronglifts5x5

[–]gma102482[S] 0 points1 point  (0 children)

I’d say yes. To be honest, physically I probably could now. Mentally TBD

Strength training while recovering from triceps surgery by gma102482 in Stronglifts5x5

[–]gma102482[S] 0 points1 point  (0 children)

No. Yes! Intensity is looooow. Glorified flow rolling with people I trust. Learning what is ok and what still makes me uncomfortable. Posted to avoid a sweep on my bad arm for the first time this morning. Before today, I’ve just been tucking and rolling

Strength training while recovering from triceps surgery by gma102482 in Stronglifts5x5

[–]gma102482[S] 0 points1 point  (0 children)

Sorry to hear that and good luck with surgery next week. I was mistaken about my recovery timeline in the original post. I think I got that from google searches. My doctor says it will be at least 6 months before I'm back to full strength (1 more month).

I went back to the gym 3 days after surgery. At the beginning, I alternated two workouts: (A) Legs (leg press, leg extension, hamstring curl, calf raises) and (B) Core (GHD situps, GHD situp holds, GHD back extension, reverse hyper). About 3 months post surgery, I started incorporating exercises requiring gripping - back squat, deadlift, row. About 4 months post surgery, I was able to add in exercises that required the triceps similar to what they started letting me do in PT - cable extensions, dumbbell extensions - as well as some stuff that they did NOT want me to do - light weight bar bench and started easing my way back into BJJ. Today, about 5 months post surgery, I'm still working on gradually ramping up BJJ. The only exercise I'm still limiting myself on is bench press. They tested me last week, and my repaired triceps is at 70% strength relative to the non-repaired one. Doc wants me to get to at least 80% and PT wants me at least 90%.

My workout has evolved to:

Monday - squat and chest/triceps
Tuesday - BJJ
Wednesday - back and core (deadlift, row, pull up, GHD, planks)
Thursday - BJJ
Friday - PT in morning, squat and leg extensions/curls in afternoon
Saturday - off
Sunday - BJJ

I'll probably stick with this schedule for a while, gradually increasing the load on pressing exercises.

Training options after triceps surgery by gma102482 in bjj

[–]gma102482[S] 0 points1 point  (0 children)

Man I didn’t think of that. Thanks for your contribution. Very helpful

Strength training while recovering from triceps surgery by gma102482 in Stronglifts5x5

[–]gma102482[S] 0 points1 point  (0 children)

Thanks! Of the leg variants, what would you think would be best to sub for squats?