timothyburt
New member
So I’ll (38M) try and condense this the best I possibly can. I have weakness lifting above my head from winged scapula, PT specialists and orthopedic surgeons have basically both told me it’s so exacting and matching it appears to be a birth defect in both shoulders. Which explains the lack of mobility I’ve had my entire life with pull-ups, push-ups and the like. My lifting capacity runs out of gas about mid chest level. Because of this oddity and life long overcompensating my traps are extremely overdeveloped to the point of Goldberg 1997 era but my deltoids are microscopic.
I wrestled when I was younger and want to get into BJJ now. The issue is I’m a bit of a monster to begin with and need to lose substantial weight first so I don’t hurt people. I started at 465 in 2020 and with keto and mostly fasting dropped down to 299 within a year and a half then hit a plateau. I bought a power rack, barbell, dumbbells and a treadmill. Ended up following a 3x5 for several months and put on more muscle and obviously more weight. Unfortunately I lost interest and fell off the proverbial wagon because of the lacking advancement in my shoulders and upper arms and chest. I gained back 40 lbs of trash the next two years and here’s where I sit.
I’d reasonably like to find a way to lift around the disability (I f’n despise that word) and see some progress to keep me pushing along to living more healthy. An absolute dream of mine is to be able to run again but I haven’t done that for more than 15-20 minutes in decades. I think shin splints are around the corner so I’ve gotta drop the weight first. I ended up giving my sister the treadmill and just bought an assault bike for my shop for lower impact cardio.
I really have zero idea where my goal weight should even be. I was 6’3 249lbs when I wrestled and had to fast and spit into a trash can to make weight on the bus ride to meets. Now I’m 6’5 and a lot bigger. Maybe 270-280 range?
Are there any good apps or online programs that I can tailor around my shoulders and follow a plan for a 3x5 or 5x5? Other methods or ideas to exercise/lift and build those muscles?
I wrestled when I was younger and want to get into BJJ now. The issue is I’m a bit of a monster to begin with and need to lose substantial weight first so I don’t hurt people. I started at 465 in 2020 and with keto and mostly fasting dropped down to 299 within a year and a half then hit a plateau. I bought a power rack, barbell, dumbbells and a treadmill. Ended up following a 3x5 for several months and put on more muscle and obviously more weight. Unfortunately I lost interest and fell off the proverbial wagon because of the lacking advancement in my shoulders and upper arms and chest. I gained back 40 lbs of trash the next two years and here’s where I sit.
I’d reasonably like to find a way to lift around the disability (I f’n despise that word) and see some progress to keep me pushing along to living more healthy. An absolute dream of mine is to be able to run again but I haven’t done that for more than 15-20 minutes in decades. I think shin splints are around the corner so I’ve gotta drop the weight first. I ended up giving my sister the treadmill and just bought an assault bike for my shop for lower impact cardio.
I really have zero idea where my goal weight should even be. I was 6’3 249lbs when I wrestled and had to fast and spit into a trash can to make weight on the bus ride to meets. Now I’m 6’5 and a lot bigger. Maybe 270-280 range?
Are there any good apps or online programs that I can tailor around my shoulders and follow a plan for a 3x5 or 5x5? Other methods or ideas to exercise/lift and build those muscles?