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Training advice needed urgently.

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stephen9069IconTraining advice needed urgently.27-07-2012 @ 08:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
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Heres a little about myself before i start, My name is Stephen i have been training on and off since i was 16 (im 26 now) but alot of that was cardio as i was in the Army. I have always been intrigued in doing strongman and have recently started to train for strength and have even got my name down for my first comp (currently on reserve).

So to the problem at hand all my lifts were coming along great working on alot of pressing and overhead work but as per usual when things are going to well something has to give and a couple of weeks ago i was in a head on car accident and its kind of knocked me for 6 im having a few problems with my right elbow its still swollen and pressing of any kind is out of the window for now i can train really light on arms and shoulders.

Iv had 2 weeks off from the gym but i have to get back to training before i go nuts so have decided to work my legs and do cardio and abs but i need advice on a routine i was hoping to do legs 3 times a week Mon - Wed - Fri and doing core work and cardio Tue - Thur.

Any help or advice would be very much appreciated.
JohnGymIcon...27-07-2012 @ 08:24 
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Had OMS immediately PWO
Member 1107, 6802 posts
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Post Edited: 27.07.2012 @ 08:25 AM by JohnGym
Try the Russian squat program mate

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatP...
drewIcon...27-07-2012 @ 08:26 
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I thought Joplin choked on a sandwich?
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JohnGym said:Try the Russian squat program mate

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatP...

If you've got hips of steel Wink


What were you doing before for your lower body? Just do that again. Squat/fronts/deads etc

Some light upper work might help your elbow
stephen9069Icon...27-07-2012 @ 08:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
I was only doing legs once a week but one session would do my head in lol.
WoolfieIcon...27-07-2012 @ 08:40 
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Would holding the bar squatting aggravate the elbow though?
stephen9069Icon...27-07-2012 @ 08:41 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
I'll give the Russian routine a go probably end up crying before the week is up lol cheers for the advice and I'll let you know how it goes, fingers crossed my arm will be sorted in a week or two.
GingyIcon...27-07-2012 @ 08:57 
concept 2 guru
Member 1235, 4675 posts
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If you're feeling tough, real tough in fact, why not run a full smolov? If you google it you'll find it Happy
stephen9069Icon...27-07-2012 @ 09:03 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
holding the bar squatting wouldnt be a problem its literally pressing which is the problem which i found out trying to do a push up (there is no way you can pull off a face plant and make out you meant it lol)
stephen9069Icon...27-07-2012 @ 09:24 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
smolov looks like a beast ill go for that one lol Unhappy
milsyIcon...27-07-2012 @ 11:15 
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Ne n coner a fuickex .ay ouse part we .be
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JohnGym said:Try the Russian squat program mate

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatP...

I would proceed with caution using that program with existing elbow problems as it can hammer healthy elbows let alone a dodgy elbow

What equipment do.you have access to ?

An ss bar or buffalo bar can take a lot of pressure off the elbows if not swap one day for a leg press day
GingyIcon...27-07-2012 @ 12:01 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
stephen9069 said:smolov looks like a beast ill go for that one lol Unhappy


Tips:

Eat, a lot. obvious really.
Sleep, a lot.
ONLY do the squats! Don't add any extra in, the squats are enough!
Eat some more
Video as many sets as possible to keep on top of your form.
Be relatively conservative with the max you put in.
stephen9069Icon...27-07-2012 @ 12:12 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Much appreciated for all your advice lads and will certainly give me time to get my squating up to a decent standard
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