So, I am really trying round out my upperbody, especially since I am about to finish starting strength… or at least the upper part of it. In all fairness, I was on my last deload for squats before the injury.
So, from what I gather. I’ll do Ian King’s Phase 1 of 12 weeks to super strength ( The Wave Loading Manifesto - Bigger Stronger Leaner - COMMUNITY - T NATION ). On the middle workout, I was planning on sticking to an SS style routine (w/out squats) of heavy OHP, bench, or incline, along with pulldowns/chinups, ab work, and maybe some sort of glute/hamstring assistance. Does this seem like it will suffice until my knee improves? My main goal was strength, but for now it’s to heal.
Cheers
EDIT: I don’t really care about arms, for what it’s worth, but chest, shoulders, and back can only take so much.
[quote]1 Man Island wrote:
I have to lay off the knee, due to an injury (see … for details). I keep reinjuring it from virtually nothing like powercleaning the bar or 1/4 mile warm up jog.[/quote]
Have you had the knee actually looked at and/or diagnosed? Or are you just planning to not address it, let it rest and “heal” itself, and then reinjure it six months from now?
Starting Strength without squats is like a bacon cheeseburger without cheese or a bun. Seriously. For clarity, try not to label things as “ABC but entirely changed with XYZ differences.”
Do whatever for your upper body, but it would make much more sense to take an active role in healing your leg. Either get it looked at by a professional or read up and see what you can do to help it without doing more harm.
I am no expert but the last 4 weeks i did lats pulldown 6 days weekly and gained muscles size(not waist line) and strenght. Chad Waterbury article/experiment inspired me. Here is the link to it
[quote]JLone wrote:
The B.R.O. plan[/quote]
The Bench and Row Only plan? I smell an ebook. I’ll write it up, you model the exercises. We can make a small fortune.
[quote]JLone wrote:
The B.R.O. plan[/quote]
The Bench and Row Only plan? I smell an ebook. I’ll write it up, you model the exercises. We can make a small fortune.[/quote]
You mean the “Bench, Pull Ups & core Brah” program…possible future Tnation article Chris?
what did you end up doing for your knee? You didn’t post on your other thread what you’re doing to make your knee better
when I went through this recently I was aggressive about getting my knees better, and did a shit ton of upper body bodybuilding work. I gained a lot of size and had fun upping the volume and exercises for each upper part. I didn’t pre-plan the week, but I make sure to split the sessions smartly, i.e. do chest, tris, shoulders, back, bis, then repeat as often as possible, to the point where I’d be lifting 1-2 per day for a weeks straight
FTR, I actually love squats… which is why I feel somewhat lost now that I can’t do them.
I saw two doctors. Both of their advice was to lay off it and don’t do anything to aggravate it for 3-4 weeks. They think I was overtraining. Personally, I don’t think I was, but I may have been overtraining, given my stress levels and my ability to recover at the time.
As far as being active in healing… I still do light stretches (mobility has never been a problem, I’ve always stretched). But the fact that I was reinjuring it really prompted me to take it easy. I’ll try and read up a bit more on what I can do to help matters.
As far the gym goes, I’m chasing PRs on OHP (hit 160x5x3), Bench (200x3x5), and Chin-up (1 unassisted). So, I’ve been doing OHP or Bench, then Chin or Pull, then 1-2 assistance that I’ve never done before (dumbbell raises, decline dumbbell, etc.), and hip work.
On an aside, some guy in the gym was looking for his buddy a while back, I replied, “The skinny legged guy that only does upper body?” I actually wasn’t trying to insult, but the chicken legs did start doing squats shortly after that… though, now I only see him on the exerbike. Though, I’m just the opposite; my calves are much bigger than my arms.
