Easing into powerlifting post-op

[u/papermonsterz]

So I'm just under 7 weeks post top surgery. Pretty much since the moment I hit the 6 week mark I've been doing a bit of strength training in the morning with 5kg dumbbells. I've been interested in powerlifting for a while since my goal is to obtain a bear-ish physique and I've heard that's good for it (I've considered and looked into PHAT recently as well, I'm still mostly undecided about which one to go with though – I'm open to advice from people who have tried either and seen results). Obviously the whole point of powerlifting is to build heavy, and you're not supposed to lift super heavy until the 3m post op mark. If anyone can weigh in on how I can get started as both a beginner and with my restrictions, or if there are any better options than powerlifting, it'd be really appreciated.

[u/Diesel-Lite]

Once you're ready to lift heavy again, pick one of the beginner strength training routines here, one that emphasizes the squat, bench, and deadlift if you're interested in powerlifting. 5/3/1 for beginners and gzclp are both great starting points.

[u/Ok-Macaroon-1840]

How much gym experience do you have? You need to learn good form using light weights before you can start going heavier anyway, so now could be a good time to do that. Maybe start with an exercise that doesn’t involve a lot of chest.

[u/papermonsterz → u/Ok-Macaroon-1840]

I started lifting weights at the beginning of September last year - couldn't do much over summer though unfortunately cuz I was saving money and therefore didn't have access to a gym and all my own equipment was in storage, so I'm a bit out of practice. I'll def take note on trying to perfect my form until the 3 month mark tho

[u/keeprollin8559]

Hi, im currently 2.5 months post op, and i like lifting. so i think we're in the same boat :D

you can start slowly lifting light-ish weights and just go for more reps. it's best if you concentrate on your forearms, biceps, whatever you can train without stretching your chest too much. if you do need to put pressure on your chest, go extra slow and light and ease into the movement over multiple days. dont forget to slowly stretch in between the lifting too!

as a side note: you basically can do anything you want and shouldn't get any health problems. you could go straight for heavy weights and full fast movements. the problem is rather the stretching of your scars. if this is something you want to avoid at all costs, it's better to just leave it be and start lifting later (3 or ideally more months). at least that's what my doctors have told me. i hope this takes some stress from lifting post-op!

[u/fluffikins757]

Push pull legs twice a week once cleared. Can run this for years. Unless you want to compete youll need specific training benchmarks.

-trans powerlifting coach

[u/Different_Cookie1820]

Work on your technique until your surgeon says you can big heavy. Really good technique can add a lot to what you lift. 

When you can lift then I’d suggest pick a programme which you start really light and build slow and steady. As a beginner something like stronglift works. As an intermediate I used 531 (I’m not familiar with the beginner version but would assume it’s good). 

Slow and steady really does win the race. After surgery I started benching 50kg, I’ve worked up to the 80s now and beat and old rep PB that I set about ten years ago. So looking on track to be the strongest I’ve ever been and not even in to low reps yet.