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Thread: current program adjusted for injuries

  1. #1
    Senior Member
    Join Date
    Nov 2007

    current program adjusted for injuries

    This is my current program:

    1 Rack Pulls 3x6

    2A Inverted Rows 3x6-10
    2B DB Incline Press 3x6-10

    3A Hammer Curls/DB Curls 3x8-15
    3B FacePulls 3x12-15
    3C Hip Thrusts 3x10-15

    1 Incline BB Press 3x4-6

    2A Chest Supported Row 3x6-10
    2B Back Extensions 3x8-10

    3A Glute Bridges 3x10-15
    3B Weighted Pushups 3x6-10
    3C Hammer Curls/DB Curls 3x8-15

    1 Bulgarian Split Squat 3x6-10

    2A Angled BB Press(half-kneeling) 3x6-10
    2B Chinups 3xMax

    3A Sliding Leg Curls 3x8-10
    3B Hammer Curls/DB Curls 3x8-15
    3C FacePulls 3x12-15

    How does this look? I have not lifted overhead for a long time due to a shoulder issue but I am going to try the angled BB press and see how it goes.
    I'm also leaving out dips long term.
    I has to drop flat BB and DB benching cause my lower back was playing up.
    I have never done back extensions(none at my gym) or glute bridges or hip thrusts(probably too embarrassed to load these up at my gym) but definitely want to add them in after reading alot of Bret Contreras articles.I might invest in a back extension and 300lb barbell set and do these at home.
    I only incline Db press 30kg DBs and have about 10 chinups so I should be able to milk these full body routines for a while yet ,right? then maybe switch to an upper/lower split when recovery gets hard.
    How is this routine? think I've covered most areas.

  2. #2
    Senior Member Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Charlotte, NC
    What type of injuries are you working around? It sounds like you have low back and shoulder issues based on your write-up, have these been looked at and diagnosed by a medical professional? Or just going by pain/etc.?
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 235 lbs | Gym PR's -> Front Squat: 515 lbs / Overhead: 375 lbs / Deadlift: 700 lbs


  3. #3
    Senior Member
    Join Date
    Nov 2007
    These are just going by pain. I'ved tried dips and going overhead with a dumbbell and neutral grip but I've always got pain around my left clavicle.
    I tried the angled bb press last week and so far so good.I didn't put the barbell on the ground but on the safety bar of the power rack so in the bottom of the press the barbell is only about 10-15degree incline.
    The back probem has been around for 4-6weeks now. Switching to incline pressing has allowed me to train around it but its still sore if I press hard into a 2inch section of my spine slightly above the lower back.
    Is the program pretty solid in general for my current strength levels?

  4. #4
    Moderator Matthew Bryduck's Avatar
    Join Date
    Jan 2013
    Are you training for a certain goal in minds? To me personally this seems like a power lifting styled program. Have you seen anyone about your injury? I've had problems with my shoulder in the past and found out one of my clavicles was out of position. It could also be do to some muscle imbalances in your shoulders and upper back.

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