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Thread: No deadlifts or squats program available?

  1. #1
    From fat to stacked darray's Avatar
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    No deadlifts or squats program available?

    I notice almost every good building program includes deadlifts and squats

    I'm in an interesting situation where I can't put that much pressure on my shoulders due to tendinitis so Squats are out and I have an injury in my sacro-Iliac joint which means no deadlifts

    I'm wondering if a good routine can be put together without using those 2 what seem to be key components to building routines?

    Any ideas what I can do instead of these two exercises?

    Any hepl would be good including links to current routines that may have already incorperated these needs

  2. #2
    Garage Lifter
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    If you can't put any pressure on your shoulders and your back won't let you deadlift you're going to have a hard time finding a balanced program. What can you do? Have you tried trapbar deadlifts?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  3. #3
    From fat to stacked darray's Avatar
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    Quote Originally Posted by StLRPh View Post
    If you can't put any pressure on your shoulders and your back won't let you deadlift you're going to have a hard time finding a balanced program. What can you do? Have you tried trapbar deadlifts?
    My gym doesnt have a trapbar, just looked that up.

    I can do everything else in the gym except for standing calf raises because that machine puts too much pressure on my shoulders

    I was thinking of the push / pull philoshophy in a proper training program and thinking of what alternate exercises I can do instead of those two specific exercises

  4. #4
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    Maybe this will help get you started:
    http://www.wannabebig.com/training/g...ig+(Wannabebig)
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  5. #5
    From fat to stacked darray's Avatar
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    Quote Originally Posted by StLRPh View Post
    Maybe this will help get you started:
    http://www.wannabebig.com/training/g...ig+(Wannabebig)
    THANK YOU so so much.

    Perfect read for a guy like me

  6. #6
    Senior Member sbirgel's Avatar
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    Quote Originally Posted by darray View Post
    I notice almost every good building program includes deadlifts and squats

    I'm in an interesting situation where I can't put that much pressure on my shoulders due to tendinitis so Squats are out and I have an injury in my sacro-Iliac joint which means no deadlifts

    I'm wondering if a good routine can be put together without using those 2 what seem to be key components to building routines?

    Any ideas what I can do instead of these two exercises?

    Any hepl would be good including links to current routines that may have already incorperated these needs
    have you tried squatting by putting the bar further down your back instead of high up on your shoulders? might not aggravate the tendinitis as much?
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  7. #7
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    What about front squats or a zercher squat? There are plenty of alternatives (despite what people say the world won't end if you don't squat) but I would recommend possibly seeing a Doctor who has a background in lifting/sports who could help you come up with safe exercises. I'd hate for someone to recommend a lift that will end up injuring you further.

  8. #8
    From fat to stacked darray's Avatar
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    Lower down my back and front squats both seperate my shoulders too much, doesn't work.

    zercher squat looks like it would wrench my sacro-Iliac joint

    I;ve really njoyed reading this article

    http://www.wannabebig.com/training/g...ig+(Wannabebig

    If my back is up to the task I'm going to start again next week, soooo excited

  9. #9
    Soon to be lean... Joe Black's Avatar
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    Quote Originally Posted by darray View Post
    THANK YOU so so much.

    Perfect read for a guy like me
    Glad this got posted - this is a GREAT article!
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  10. #10
    Senior Member Rugg's Avatar
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    I've got back problems so I dont do squats or deadlifts anymore. I've been doing a lot of single leg exercises holding dumbells (like bulgarian split squats), if you cant hold dumbells, try pistol squats, speed/jump squats, leg press, things like that. I also have been doing GHR, and single leg curls on the swiss ball and hypers focusing on the hamstrings. Is it as good as deadlifts/squats, heck no, but it still allows me to push my legs and has, so far, kept my back healthy.

  11. #11
    From fat to stacked darray's Avatar
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    1st day back at the gym today - felt really good.


    I'll be doing a 3 day split (An A-B-A split, so week one A gets trained twice, B once and vice versa in week two and repeat)

    (Program A):

    Workout A: Back, Chest, Shoulders, Triceps 4 sets of 6 - 8 reps

    Wide Grip Pull-Ups
    Bench (variations: flat, incline)
    Standing Barbell Press
    Cable Rows
    Dips
    Dumbell Shrugs
    Cable Pulldowns (straight bar)
    Pec Deck
    Seated Dumbell Extensions

    Workout B: Legs, Abs, Biceps 4 sets of 6 - 8 reps

    Leg Press
    Ball Hamstring Curls
    Seated Calf Raise Machine
    Chin Ups
    HackSquat
    Cable Wood Chops
    Lunges
    Standing Calf Raises
    Seated Alternating Dumbell Curls
    Crunches (variations)

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