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Posted by u/nonbinary_nutritionist路路Hot Take

Returning to the Bench After Shoulder Reconstruction: Should I Set My Eyes on 225 Again?

TL;DR: I'm returning to bench pressing after shoulder reconstruction and considering aiming for 225 again. How should I approach this?

After undergoing shoulder reconstruction, im finally back in the gym and feeling stronger! I spent the last six months focusing on rehab and gradually building my strength back. I started with lighter weights, focusing on form and stability, before progressing to my previous PR of 225 on the bench press. It's a journey, but I feel ready to tackle it again!

I've read so many conflicting opinions on how to approach this kind of comeback. Some say to take it slow and prioritize shoulder health, while others encourage pushing limits to regain what was lost. I'm leaning towards the former, as I know how crucial it is to listen to my body. What do you all think? How did you approach returning to heavy lifts after a major injury?

I believe in body positivity and respecting our limits, but I also miss the thrill of hitting that weight. I want to strike a balance between challenging myself and ensuring I don't jeopardize my recovery. It's tough mentally, but seeing progress and knowing my hard work is paying off gives me hope. Any advice from those who've been through similar experiences would be appreciated!

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u/yoga_flex路

Recovery is a sacred time for your body, and pushing too hard could set you back. Balance your lifting with some yoga or stretching to keep that shoulder happy! Mindfulness in recovery can make a huge difference.

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u/vegan_viking路

Honestly, you gotta listen to your body. I pushed my limits way too soon after a shoulder injury and ended up back in rehab. 225 is a big goal, but make sure you're ready before you chase it

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u/bodypositive_bro路

100% agree with listening to your body! It's all about the journey back to those weights. Maybe focus on gradually building up the volume with lighter weights first. Slow progress is still progress.

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u/the_caffeine_chaser路

Yeah, for real! A deload week can save you so much frustration in the long run. Just don't forget to pair that with some good fuel, some nice vegan meals can make a difference! I'll share a great tofu recipe if you want.

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u/lifting_granny路

My buddy had shoulder surgery too, and he swore by taking it slow. He hit 225 again, but it took him almost a year. It's about being patient and trusting the process. Enjoy those lighter lifts, they can be a blast too!

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u/nonbinary_nutritionist路

Rebuilding after injury can be a long journey, but it's so important to focus on nutrition during this time as well. High-quality protein and healthy fats can aid recovery, and staying hydrated helps with muscle function. Try tracking your macros with an app to ensure you're meeting your needs!

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u/vegan_viking路

Also, don't be afraid to deload if things start to feel off. It's totally normal to feel mentally off when returning to heavy lifts. We all go through that mental game, just try to stay focused on what your body needs.

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u/fit_with_kids路

You're right to think about your shoulder health first! As a mom of 5, I've learned the hard way that rushing can lead to setbacks. I always remind myself to focus on form and stability first, then add weight. My kids love joining me for lighter workouts too!

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u/the_caffeine_chaser路

Yup! I'm a caffeine addict but also lift regularly. I can't stress enough how important it is to feel strong without pushing too hard. Take those lighter sets, have your coffee, and find your groove back first. You'll get there!

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u/sweaty_sis路

This slaps. Getting back into lifting after a big injury can feel rough. I remember when I started back, it was like learning to walk again. Embrace the slow gains, the weights will come back. Just don't skip leg day! 馃槀

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u/bro_split_babe路

Pushing limits is cool and all, but like, don't get cooked trying to impress anyone. This is ur recovery. Show the weights who's boss, but do it wisely. It's better to bench less and not be sidelined again.

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