Programming advice
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| Sparksy |  | Programming advice | 20-05-2023 @ 09:11 |
Member 6426, 25 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? | ||
| unit94 |  | ... | 21-05-2023 @ 16:43 |
 what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 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_Power | | ... | 21-05-2023 @ 18:09 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 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. | ||
| unit94 | | ... | 21-05-2023 @ 18:52 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 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! | ||
| unit94 | | ... | 21-05-2023 @ 18:53 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 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_Power | | ... | 21-05-2023 @ 20:06 |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 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! | ||
| unit94 | | ... | 22-05-2023 @ 09:02 |
what is everyone's fran time? Member 3986, 10452 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Thank you mate, yeah just in Oldham so not far at all | ||
| Sparksy | | ... | 22-05-2023 @ 12:30 |
Member 6426, 25 posts | Thank you both for you’re very welcome input-much appreciated! | ||