Hello everybody!
I have been doing a rippetoe rutine for 7 weeks now. I think I have gotten decent gains. Problem is my joints hurt like hell, I do have a medical condition that gives me inflammations in most of my joints, like kness, hips, fingers etc.
After talking with my physical therapist we decided to test a workout with higher reprange, like 12-15. I hope that will be better for my joints but I doubt it, have to try anyway
I like doing compound lifts and working with free weights. So any program with alot of these stuff sounds great.
Goals: Getting stronger
Height: 170 cm
Weight 75.2 kg
Squat: 5rm 87.5kg
Deadlift: 5rm 100 kg
Bench: 5 rm 60 kg
These are my 5 rep maxes at the moment.
I am thinking maybe working with my imbalances. So maybe some single leg exercises?
I like the idea of fullbody workouts, seems like more bang for your buck
Talked with my doctor and other people in charge of my health, girlfriend beeing one of them They think that I need get plenty of rest so more then 3-4 times lifting a week is too much. I also have physical therapy and acapuncture so either a push/pull split i guess or a fullbody workout. But I am clueless and would love some T-Nation advice
Contrl you are correct of course, but I want too see if my joints feel better with lower weight/higher reps. I will give it 4 weeks if it doesnt work I will do another cycle of rippetoe.
Backsquats 3x15 ramping the weight too the top weight.
One legged squats (Pistols) 3x15 for both legs.
T-bar row 3x15.
Goodmorning 3x15.
Dips 3x12
Day two:
Frontsquats 3x15 ramping the weights too the top weight.
Lunges 3x15 for both legs.
Deadlifts 3x12 ramping the weights too the top weight, will stand up before each rep too try to keep decent form.
Military press 3x12.
Pullups 3x12
Day three:
Powerclean and jerk 10x3.
Boxsquats or backsquats (depends if I can find a good box in my gym) 3x15 ramping the weight too the heaviest weight.
Benchpress flat bench 3x15.
Kroc rows 3x15 for both hands.
Leg raises 3x15.
Okey I think something like this, this is not perfect I know. I don’t know if it’s very smart too do high rep deadlifts, I don’t think so but I want too keep deadlifting.
Have you tried taking fishoil? I mean thats what the stuff is for right? To stop inflamation in your joints? This sight sells Flameout.
As for the 12-15 rep range, its not best for strength but maybe after a few weeks of this you’ll be able to get back into the heavier weights. Good Luck.
It would help if you got some supplements that would help your joints so that you can increase the weight. I’m also thinking you should still train in the 6-8 rep range, but use the weight you’d use for 15 reps. Try to keep the volume low as well along with the weight and intensity.
If you feel you can handle more weight, slowly add to the bar and stay within the 6-8 rep range.
If you can, identify movements that will allow you to use heavier weight, ie. find joints that aren’t affected by your condition.
Personally, if I had your condition I would try to lower the volume a lot.
SUch as day 2 you do front squats, lunges, and deadlifts. I would choose just one of those.
And I’d have more planned “back off” weeks. Say every 3rd week you decrease weight by 25% and do it for same sets/reps just to give body a little bit of recovery time without totallly resting
They think that I need get plenty of rest so more then 3-4 times lifting a week is too much. I also have physical therapy and acapuncture so either a push/pull split i guess or a fullbody workout. But I am clueless and would love some T-Nation advice