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silverback31 private msg quote post Address this user
Hi everyone...

I am starting this new thread..in my last thread I boasted a lot that i will do this do that..and started it to..bu then boom..met a minor car accident nd hurt my lower back and upper arm...was advised strictly no workouts..

now i have recovered and started got back in th egym over th weekened..did some kettlebell swings..200 with 20 kg..and my hammies are killing me..

then yesterday i went for squats and got stuck in the hole with 100kgs..pretty disappointing and angry...then asked a douche for a spot and he didn't spot at all ..just left me there..

I need some help guys to get back and gain some lean mass..specially in my legs..that's one area i want to focus more on...

what should i get back onto..apart from the usual suspects like PHAT or 5/3/1..i have tried them in the past..

and diet wise too..if i follow the calculators i get different macros..which one is the ideal one that anyone has good results with
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silverback31 private msg quote post Address this user
Stats before injury:
Height 6'0
Weight 75 kgs
Squat : 100kg
Bench 80kg
Deadlift 110kg
Overhead Press: 60kg
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silverback31 private msg quote post Address this user
Thinking of getting back on 5/3/1 to build some strength as I noticed before my injury, I was going nowhere and my lifts have stalled.

has anyone used it for building muscle too...like combining 5/3/1 with PHAT or PPL?

also I had a few questions regarding 5/3/1 before i Start..
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mikew private msg quote post Address this user
Quote:
Originally Posted by silverback31
Thinking of getting back on 5/3/1 to build some strength as I noticed before my injury, I was going nowhere and my lifts have stalled.


I would start with 5x5 and do that til you plateau (6-8 weeks) then switch to 531. Goal is to get that muscle memory to kick in.

However, if your 1RM on squats is 225 then you can probably run 5x5 until your 1RM on squats is over 300.

Either way, you need to back up and build momentum over a period of several weeks. Not as fun or glamorous as lifting "big weights" but it works. I had to do something similar back in April/May when I was sidelined for a while.
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Jelet private msg quote post Address this user
sorry to hear, gl on ur recovery.
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SwoleAnimal private msg quote post Address this user
Quote:
Originally Posted by silverback31


then asked a douche for a spot and he didn't spot at all ..just left me there..


dam who does that? wat a jerk
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silverback31 private msg quote post Address this user
that idiot did...
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silverback31 private msg quote post Address this user
@mikew I was on 5*5 and PHAT hybrid before my injury..so wanted to start afresh with a more progression based routine..so that's why i was inclined towards 5/3/1
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Jordan private msg quote post Address this user
Sorry to hear about your injury but thats good you are back in the gym training again. I too just got over a serious injury after I was hit by a motorcycle and in the hospital for a bit. You can check out my thread about it all on here if you need some motivation. Best of look to you!
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silverback31 private msg quote post Address this user
Went to the gym today...no routine so just did tried to go a bit heavy to see my form

Deadlift

Set 1: 80kgX5
Set 2: 80kgX4
Set 3: 100kgX3
Set 4: 105kgX2

Bench Press with safety Pins

Set 1: 70 X 5
Set 2: 75 X 5
Set 3: 80 X 4

Hang Clean

Set 1: 40 X 5
Set 2: 40 X 5
Set 3: 50 X5
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silverback31 private msg quote post Address this user
http://www.t-nation.com/free_online_article/most_recent/5_tips_to_dominate_the_deadlift

Trying to follow the tips in this..
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silverback31 private msg quote post Address this user
Starting tommorrow with squats..

Any tips or specific exercises for getting out of the whole??
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Trev182 private msg quote post Address this user
Paused squats
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silverback31 private msg quote post Address this user
@Trev182 thanks....wil try them...but surely its has to be with a lower weight right???
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silverback31 private msg quote post Address this user
can someone suggest me a template they have tried for the 5X5?

I was thinkign somethign like this

Quads:

Squats: 5X5
Front Squats: 4X8
Leg press or Hack Squats: 3X10-12
Leg Extensions s/s Stiff legged D/l: 3X12-15
Walking Lunges : 3X max

Hamstrings:

Deadlifts: 5X5
Squats: 4X10
SLDL s/s lunges: 3X10
Lying Leg curls s/s Kettlebell Swings: 3 X 12-15
Barbell Hip Thrusts: 3 X8

chest and Biceps:

bench Press/Dumbell Press: 5X5
Incline/Decline Benchg Press: 4X8-10
Flyes with Machine hammer Strength Pres: 3X10
Pushups/Dips: 3Xmax
bicep Curls: 4X8
Incline Curls s/s hammer Curls: 3X10
preacher Curls: 3X10

back:

Snatch Grip Rack pulls: 4X8
Bent over rows: 4X8
Pullups or chinups: 3Xmax
CG seated rows s/s lat pulldowns: 3X10
DUmbell Rows: 3X12-15
Dumbell Shrugs on incline bench 2X12

Shoulders and Tri's

Overhead Press; 5X5
Arnold Press s/s reverse flyes: 4X8
Lateral Raises: 3X10-12
Upright Rows: 3X10

CG Bench Press: 4X8
Skull crushers s/s Bench Dips: 3X10
Triceps pushdowns s/s overhead dumbell trcieps extension
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silverback31 private msg quote post Address this user
????
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silverback31 private msg quote post Address this user
Leg Day(Hams)

Warm up: Box Jumps(24 inch) s/s Kettlebell Swings(20kg)
3X12

1.Deadlifts: 5X3
Set1: 100kg
Set 2: 102.5kg
Set 3: 105kg
Set 4: 107.5 kg
Set 5: 107.5 kg

2. Pause Squats S/s Seated Calf Raises
Set 1: 8X60kg
Set 2: 8X60kg
Set 3: 8X65kg
Set 4: 8X70kg

3. SLDL
Set 1: 10X60kg
Set 2: 10X65kg
Set 3: 10X 70kg

4. Lying CUrls s/s Standing Calf Raises
2 sets X 12
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silverback31 private msg quote post Address this user
Back Day:

1. Pullups: 5Xmax

2. Wide Grip Pulldowns: 3 X12(drop sets)

3. Snatch Grip deadlifts: 4X5

4. Bent over rows: 4X8

5. Seated Rows: 2X10
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silverback31 private msg quote post Address this user
Squat day:

1.Box Jumps(24 inch) s/s Kettlebell Swings(20kg)
3X12

2. Squats: 5X4
Set 1: 90 kg
Set 2: 90kg
Set 3: 92.5kg
Set 4: 92.5 kg
Set 5: 95 kg

3. Front Squats: 3X8
Set 1: 50 kgs
Set 2: 52.5 kg
Set 3: 55kg

4. Walking Lunges with 30kg barbell s/s Leg Extensions
3X12
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silverback31 private msg quote post Address this user
Damm it I just cannot get to 100kg for squats...
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silverback31 private msg quote post Address this user
NO Update for the past few days...GYM has been the last thing on my mind

My 5 year old Boxer dog has been diagnosed with Renal cancer(kideny tumour) so busy with him. Will do everything to give him a better life whatever remains of it. Has surgery today to remove one kidney
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silverback31 private msg quote post Address this user
Back in the gym this week...still upset with my dog's cancer diagnosis..went to the gym to let some steam out

Monday:

1. 24 inch Box Jumps s/s Plyo Pushups
3 X12-15

2. Squats: below parallel
Set1: 5 X 80kg
Set2: 5 X 85kg
Set3: 4 X 90 kg
Set4; 3 X 95 kg
Set5: 1 X100 kg(after a long time below parallel)

3. Dumbell bench press:
Set 1: 4 X 30 kg
Set 2: 3 X 30 kg
Set 3: 3 X 30 kg

4. Box Squats( with sitting on the box)
Set 1: 6 X 70kg
Set 2: 6 X 70kg

Tuesday:


5 min warmup on bike

1. Deadlifts:
3 Warmup sets: 5X 60kg, 65 and 70kg
Set1: 3 X 100kg
Set2: 3 X 102.5kg
Set3: 3 X 105 kg
Set4; 3 X 107.5 kg
Set5: 3 X 110 kg

2. Romanian Deadlifts
Set1: 6X 60kg
Set2: 6X 60kg
Set3: 6X 60kg

3. BArbell Overhead Shoulder Ppress:
Set1: 5 X 45kg
Set2: 5 X 47.5kg
Set3: 5 X 55kg

4. Kettlebell Swings(20kg) s/s reverse lateral raises(7.5kgs)
2X 15

next three days will be
Chest+biceps
Back and Shoulders
Legs and Triceps
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silverback31 private msg quote post Address this user
Monday:

1. 5X5 second sprints

2. Squats: below parallel( 3 sets of warmups at 60kg)
Set1: 5 X 85g
Set2: 5 X 90kg
Set3: 4 X 95 kg
Set4; 3 X 100 kg
Set5: 2 X102.5 kg(PR..woHOOOOO!!!)

3.Bench press:
Set 1: 4 X 70 kg
Set 2: 3 X 75 kg
Set 3: 4 X 75 kg

4. Hack Squats( with sitting on the box)
Set 1: 6 X 100kg
Set 2: 6 X 100kg
Set 3: 6 X 100kg
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silverback31 private msg quote post Address this user
I thought someone will share my happiness for hitting a PR!!!!!
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silverback31 private msg quote post Address this user
Warmup

Kettlebell Swings(24kg) s/s 24 inch box jumps
3X10-12

1. Deadlifts:
3 Warmup sets: 5X 60kg, 65 and 70kg
Set1: 3 X 105kg
Set2: 3 X 107.5kg
Set3: 3 X 110 kg
Set4; 2 X 110 kg

2. Lying Leg Curls
Set1: 8X 46kg
Set2: 8X 53kg
Set3: 8X 53kg

3. BArbell Overhead Shoulder Ppress:
Set1: 5 X 50kg
Set2: 4 X 52.5kg
Set3: 3 X 55 kg
Set 4:2 X 57.5 kg

4. Reverse lateral raises
2 X 12
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340762 25 25
destitute