Advice on Training With Limitations?
I had learned about the Strong Lifts workout and was doing that a couple years ago. To make a long story short, I was bench pressing one day and all of a sudden my right arm just gave out, and went numb.
After running around and finally having an MRI done, I was diagnosed with degenerative disc disease, specifically foraminal stenosis (severe), arthritis of the neck, and compression of the spinal cord from bone spurs. While in physical therapy it was suspected that I had some shoulder issues as well.
My right tricep and pec had atrophied, and finally I had a two-level anterior cervical discectomy in March and was cleared to go back to normal activities at the end of June. A shoulder specialist I saw also took an MRI and I have subacromial impingement of the right shoulder.
Here's the issue..I've been working out again, the pec and tricep are coming back, but the shoulder is a bit weak. The shoulder specialist doesn't want to do surgery at this time and told me just to avoid overhead presses, which to be honest I haven't and although the pain has been minimal, I don't have the strength I used to. This could also still be residual nerve damage from the neck issues and only time will tell if that heals fully or not.
I'm 52, in good shape, and just want to stay strong (strength is one goal) as well as maintain muscle. I'm 6 feet tall and weigh 185.
My question...what would you recommend? Just general training with compound lifts like squats, benches, rows, etc. or what?
I can't see myself right now doing strong lifts with the weak shoulder. As an example...prior to the neck issues I was working out with 175 pounds on a bench press, and now can do 8 reps with 130 pounds and get some pain during exercise. Pulling exercises, like rows, pose no problems but the pushing exercises do.
Physical therapists suggested just a general strength training program with the usual 3 sets of 8-12 reps. Feedback appreciated.