So I broke my thumb during BJJ-training about 4 weeks ago, so since then I haven’t been abel to do the press, bench And deadlift due to the cast I’m curently wearing, and no back squat either mostly 'cause of the risk of droping the damn thing ( Goodthing thou is that i finally bought some gym equipment to my apartment, a saftybar, weights, “normal bar” and a stand, next up is a bench and powercage! )
Now to the reason i wrote all this above that most people don’t care bout, should i retest my maxes in all the lifts and recalculate, or could i just pick up where i left? right before the accident i took the 3 steps back, could this be eunogh?
And could this be a good full body template?
Day 1
Squat 5/3/1
Bench 5/3/1
Weighted Pullups 10x3
Day 2
Deadlift 5/3/1
Front Squat SST
Closegrip incline bench (5x5 OR SST)
Day 3
Press 5/3/1
Safetybar squat SST
Rows (Barbell OR Trx)
The three steps back COULD be enough, but there is really no way to know. When you are able to hold a bar, take a week or two to get back in the groove on all of the lifts, retest with a 3 or a 5RM, and use the 1RM calculator to find out where you are. Keep your main set and assistance volume fairly low for the first 2 weeks of training, you will be sore as hell after this much time off. There is no need to sacrifice recovery in an effort to “make up” for lost time with tons of work.
I had something similar happen over the summer. I tore a deep, nasty, down-to-the-bone gash in my left hand that kept me from doing any serious Training for about six weeks. I won’t lie, I lost significant strength over those six weeks. Half of that may have been mental, but the end result was the same. My advice would be to ere on the side of caution and (re)start light. There’s no getting around some form of reset where such an injury is involved, but you’re going to want some mental and physical “wins” which you won’t get if you push too hard, too soon.
Thx for the reply guys, i will follow your advice and start of light, got the cast off to day and my hand is sore as hell and the thumb stiffer than a morning boner, but still really nice to be abel to move all the fingers and the wrist again
