REGISTER AN ACCOUNT
Who's Online - 0 members and 152 guests

Programming advice

Users viewing topic: & 1 Guest

SparksyIconProgramming advice20-05-2023 @ 09:11 
Member 6426, 24 posts
Just had Arthroscopic knee surgery to trim one Meniscus and repair the other (same knee). No lower body work for a couple of months-full leg brace for 6 weeks (Hello Twiglet legs). I train at home and reckon I can Bench and perform chins and pull ups. Any thoughts on how to programme this without overtraing and making some strength gains?
unit94Icon...21-05-2023 @ 16:43 
Avatar
what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Russian squat routine for bench might be a good programme to run. With no lower body work you can recover well for all the volume. If you fancy a PB bench that will do the trick.
AMH_PowerIcon...21-05-2023 @ 18:09 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Hi mate! So tonnes of literature favours modified DUP on bench, but conflicting on other lifts. Anyway, if I was to do it, I'd cycle something like this:

Monday (Structural Development):
Primary: 5@RPE9, -5%, 3x5. Use a variation that biases a weak muscle.
Secondary: Pec Isolation, 4x 8-12
Tertiary: Horizontal Pull, 4x 8-12

Wednesday (Neural Development):
Primary: 5@RPE9, 3x3 Same Load. Use a variation that puts you in your weakest position.
Secondary: Shoulder Isolation, 4x8-12
Tertirary: Vertical Pull, 4x8-12

Friday (Sport Form Development):
Primary: 1@8, -5% 1x3, -5% 2x3. Use comp bench for top single, TnG for back offs.
Secondary: 3@9, -5% 3x3. Use a variation that is supramax (slingshot, partials etc)
Tertiary1: Tricep Isolation, 4x8-12
Tertiary2: Bicep Isolation, 4x8-12

The goal is to bring up the foundations (tricep, delt and pecs with isolation) to allow greater performance in the development slots on Mon+Wed. This in turn, will drive up the 1@8 on Friday (which is about opener or just a little heavier).

So a general guide if the 1@8 isn't improving after 4-5 week:

Feel physically s**t? -1 off all back off sets and ensure you cap isolation @RPE8.
Feel good? +1 on all back off sets and push isolation to true rpe8 or 8.5

If you was making progress, now stalled and feel s**t, drop 10% off last weeks weights and half all sets (essentially a deload).

Its sustainable. That said, if it is just for the 6 weeks then go for a do or die set up like the RSR as mentioned above, just make sure your s**t is together as its unforgiving but rewarding.
unit94Icon...21-05-2023 @ 18:52 
Avatar
what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Much more thorough reply there haha but yeah I assumed you wanted a quick blast while you couldn't train lower body!
unit94Icon...21-05-2023 @ 18:53 
Avatar
what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
AMH_Power said:Hi mate! So tonnes of literature favours modified DUP on bench, but conflicting on other lifts. Anyway, if I was to do it, I'd cycle something like this:

Monday (Structural Development):
Primary: 5@RPE9, -5%, 3x5. Use a variation that biases a weak muscle.
Secondary: Pec Isolation, 4x 8-12
Tertiary: Horizontal Pull, 4x 8-12

Wednesday (Neural Development):
Primary: 5@RPE9, 3x3 Same Load. Use a variation that puts you in your weakest position.
Secondary: Shoulder Isolation, 4x8-12
Tertirary: Vertical Pull, 4x8-12

Friday (Sport Form Development):
Primary: 1@8, -5% 1x3, -5% 2x3. Use comp bench for top single, TnG for back offs.
Secondary: 3@9, -5% 3x3. Use a variation that is supramax (slingshot, partials etc)
Tertiary1: Tricep Isolation, 4x8-12
Tertiary2: Bicep Isolation, 4x8-12

The goal is to bring up the foundations (tricep, delt and pecs with isolation) to allow greater performance in the development slots on Mon+Wed. This in turn, will drive up the 1@8 on Friday (which is about opener or just a little heavier).

So a general guide if the 1@8 isn't improving after 4-5 week:

Feel physically s**t? -1 off all back off sets and ensure you cap isolation @RPE8.
Feel good? +1 on all back off sets and push isolation to true rpe8 or 8.5

If you was making progress, now stalled and feel s**t, drop 10% off last weeks weights and half all sets (essentially a deload).

Its sustainable. That said, if it is just for the 6 weeks then go for a do or die set up like the RSR as mentioned above, just make sure your s**t is together as its unforgiving but rewarding.


I'm definitely coming to you at some point for a bench programme mate! Just need a reason to prioritise it and I'll be in your inbox!
AMH_PowerIcon...21-05-2023 @ 20:06 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
unit94 said:
I'm definitely coming to you at some point for a bench programme mate! Just need a reason to prioritise it and I'll be in your inbox!


Always welcome mate! You still over this way? I'm in west vale now, got a decent set up!
unit94Icon...22-05-2023 @ 09:02 
Avatar
what is everyone's fran time?
Member 3986, 10450 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Thank you mate, yeah just in Oldham so not far at all
SparksyIcon...22-05-2023 @ 12:30 
Member 6426, 24 posts
Thank you both for you’re very welcome input-much appreciated!
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions