I know Armbrust but have never trained there before. Someday I’ll come join you!
I will be at Raw Nats. But only to work and maybe handle a lifter.
AH!!! Sweet Snap!! You shoudl check it out–Armbrust! It has LOTS of pretty serious bb people and from what I’ve been told pl’ers too. I like the great equip, cheap price, super close, and they have killer posters of 80’s muscle men all over!
Here’s my update for my squat rehab program
sunday 55x12 x 12 sets
glute bridges bw x70
today
75x11x5 sets
glute bridges bw x80
yesterday pull ups 7 sets of 9, then sets of 5 to get to 100
today sq rehab
80x11x8 sets
ghr’s and back extensions
Where did your squat rehab program come from?
When are you going to Armbrust’s next?
Snap! I found my rehab program from looking around on Elitefts on the q & a for Harry Selkow. He helped me get my my pull ups, and I returned to him for advice. He suggests a John Bott program. its this, I copied and pasted. the wt’s used are for a big guy but I’m to adjust them as I see fit–I’m to feel about a bit and determine what I think I can do at this time then knock it down a bunch. Basically its to acclimate my body to support wt after prolonged time not being under the bar–which for me has been since around the start of September.
to be done every other day
"Workout #1: 45lbs, 13 reps x 3 sets
Workout #2: 45 13x5
Workout #3: 45 13x8
Workout #4: 45 13x10
Workout #5: 45 13x13
Workout #6: 50 12x5
Workout #7: 50 12x8
Workout #8: 50 12x10
Workout #9: 50 12x12
Workout #10:80 11x5
Workout #11:80 11x8
Workout #12:80 11x11
Workout #13:100 10x5
Workout #14:100 10x10
Workout #15:115 9x9
Workout #16:135 8x8
Workout #17:145 7x7
Notes: When you finish this cycle, repeat but double the weight and keep the reps the same. Each cycle will last about 5 ½ weeks. I was able to resume my normal box squat training after two cycles. The bar weight and band tension was slowly increased. The sample program is designed for a person weighing 280 pounds. The weights that were chosen were based on this bodyweight. After the first cycle, I incorporated some light sled dragging, both forwards and backwards. This was done to help increase leg strength and endurance."
Now, I am not up to doubling the wt just yet when I finish the first cyle—I’d probably move it up but not squatting 290 in the near future again–the programs wts are for bigger male person. And I’ll be doing front squats since that’s what I’m going for once I get ready.
As for deadlifts–I admit to being scared to start them again…I will…maybe this week. But this is the plan for them :
"Work the Dead Lift like an entirely different program while you Squat Rehab.
Change the dead every week and just put it in weekly and weakly.
For now,
5 REP max
Week I on any given day: Pin pull from knee height
Week II: Sumo from same
Week III: Pin pull from mid shin
Week IV: Pin Pull same height SUMO
Week V: DL from floor
Week VI: DL Sumo from floor
3 Rep Max
Repeat"
Just a whole acclimation rehab-by thing. I’m to do 40-50% of my Perceived Exertion Scale, or PRE.
Some more quotes since I can’t really phrase it better:
“While rehabbing, keeping the PRE between 4-5 or 40-50% of the hardest thing you could do, will work fairly well.”
So I’m to kinda feel out what my 5 rep max is now, then drop to 50-40% of that and just see how it hangs. lil iilli wts!
I hope! So its slow…slow slow!! Deadlifitng I feel is where I probably injured it to begin with…so …yep. :{
Yesterday I had lost rack of time and managed only a few mp’s
65x10 x 2 sets
they felt heavy and hard since I suck at them completely
today
fs 80x11x11 sets
pin pulls from knee height 135x13x8 sets
last night
fs 95x10 x 5 sets
glute bridges with bw x80
[quote]brute_fury wrote:
last night
fs 95x10 x 5 sets
glute bridges with bw x80[/quote]
Uh oh…
Fronties again…
:D!!! INDEED 2B!!
Sadly, its because the wt is getting if you believe it heavy…and my wonky back for back squats can’t handle it I fear! Fronties, my back can! And MAN I’m happy to see them again!!
Yesterday
fs 100x10 x 10 sets
ghr’s pull ups a mish mash 3 sets of 10, 2 of9 then a bunch of five to make 87
my home pull up bar situation is crappy…need to figure out a way to fix this.
today
mp’s
55x10 x 5 sets
lateral raises
bent over rows
ghr’s
Hopefully I can get my butt to do some chins. MAN that pull up bar is wonderful that I have , but my new apartment’s ceilings are freaking low!! I have very nearly created a head shaped hole in the ceiling a few times…and its one of those ceilings with the kinda stucco crumbling things that sprinkle down into your face when you hit them! ARGH!
I picked up a pull up bar form walmart but you have to drill holes into the frame and mount it which I’m not sure I am ready to do…I might try one of those twisty ones that twists into the frame.
Today
fs 115x9x9 sets
sumo tack pulls from knee height 135x13x10 sets
today
glute activation bw x60
fs 135x8x8 sets
GEEZ. 135 felt so heavy! Long way to go…
Today
bw glute activation glute bridges x100
fs145x7x7 sets
ghr’s x20, x20
back extensions x20
Good to see you in your new place and back at it! We just got a really nice GHR in the gym and i’m going to go give it a whirl today. Not sure I’ll be able to do even one first time out. Happy new year.
WORD SCOTTO!!! Yeah! 
hope you burn that ghr out!!
today
pull ups 15 sets of 5
Today
bw glute bridges x100
fs 155x6x6 sets
mid shin height dead lifts 135x13x10 sets
mps 45x10, 50x10, 55x10, 60x7, 65x6
I had no computer for about a week so to catch up some stuff
not sure which day it was but these are the last week or so of workouts.
last monday
bw glute bridges x100
fs 165x5x5
last thurs
bw glute bridges x100
fs 175x4x4 sets
ghr’s x 20, x20, x20
i think friday was pull ups 10 sets of 6
saturday
bw glute bridges x 110
fs 185x3 x 3 sets
mp’s 45x12, 55x12, 65x8, 70x8, 75 x5
mid shin height sumo dl’s 135x13x10 sets
ghr’s
tuesday ohs bar x13 x6 sets
thursday
bw glute bridges x 120
fs 115x2, 135x2, 155x2, 170, 180, 190, 200
113x10 x 4 sets
ghr’s x35, x5
today pull ups 10 sets of 7.
I have a bit of a fever today…trying to decide if I should go to my second job or not tonight…we’ll see. I am feeling really underwhelmed with my level of strength…but also I’ve not lifted as often as I’d like to. I miss that feeling of exhaustion I’d achieve. I know I will get back to it but its tricky trying to figure a good day to lift during my work week. Working day shift is tough like that! Too beat to lift after work, and I just am not a good lifter first thing in the morning so pre work would not be an option. I’ll get it figured.
My body weight is down to the high 150’s which is quite low for me but my body composition ifs not what I’d like. My legs are thinner, but softer. My arms are thinner…but softer…My belly is about the same but less defined and not as hard… Hmmp. Diet is not super great but not horrible, just very limited and the same every day.Lo carb but not mch protein. Not enough protein for starters…but …cooking is a thing I need to force myself to do…and its hard after a long day of work to do it!
Looking forward to longer days- as in longer days of sunlight so it feels less freaking late after I get off.
Glad to see you back. Hope you get to feeling better soon.
Get well, Brute!
I hear some fronties calling your name…
Thanks 2b! I got clobbered by a fever the last three days …flu. I have no idea who gave it to me either! Sneaky virus!
So this resets my whole week. Stayed home from work today and feel 65% better then this time yesterday so I hope to be ready to go for monday morning. Back to the grind and back to lifts.
OK. Four days is what it took for me to get better
today
ohs 45x13, 65x8, 95x8x4 sets
bulgarians w/ bb bar x8 per leg, 65x8/leg, 85x8/leg, 95x8/leg
walks
Supposed t snow oh, well, anywhere between 5 to 12 inches tonight. Just a range