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Started By
Message
re: OT Workout Brethren: Benching 2x per week..
Posted on 5/22/15 at 5:45 pm to LSUAlum2001
Posted on 5/22/15 at 5:45 pm to LSUAlum2001
Yes. One heavy flat. Second day light for reps
1
Posted on 5/22/15 at 5:48 pm to LSUAlum2001
I changed from benching 3x per week to 2x per week. Surprisingly I've noticed better gains. I don't know why but working out same muscle group every 4 days gave me better gains than working out every other day.
Posted on 5/22/15 at 5:55 pm to CptBengal
My heavy day was 245-250 5x3
Is 205 light enough?
Is 205 light enough?
Posted on 5/22/15 at 5:55 pm to LSUAlum2001
I've never done a full "arm" workout in my life. I can't imagine trying to bench the day after blasting triceps for half a workout. Tris are the weakest link in the bench press muscles, and you are going to bench the day after hittin them. I always just throw in two exercises x 3 sets for both bis and tris after a back and chest workout, respectively. Usually add a seventh drop set of cable curls or Pushdowns to finish them off.
Do people really work arms that often?
Do people really work arms that often?
Posted on 5/22/15 at 5:58 pm to Ric Flair
I'll probably skip the arm day and just do..
Back
Chest
Off
Shoulders
Chest
Until I'm mobile again.
Back
Chest
Off
Shoulders
Chest
Until I'm mobile again.
Posted on 5/22/15 at 6:00 pm to LSUAlum2001
No. On my heavy day I go up to about 385-400.
On my rep form day I don't do flat and only go to 225 for incline and 255 for decline
On my rep form day I don't do flat and only go to 225 for incline and 255 for decline
Posted on 5/22/15 at 6:07 pm to CptBengal
Did you tear your Achilles?
I tore mine a little over a year ago, and that's almost exactly the regimen I had (6 weeks on crutches/boot followed by 6 more weeks in the boot only).
If that's what you did, man, I wouldn't even touch a weight until you are done with PT (looking probably five months out at this point).
It's an absolute motherfricker of an injury to recover from, and all your energy needs to be on that. Furthermore, you're going to be exhausted a lot of time just trying to haul your butt around. Lifting shouldn't be a priority.
It took me a full year to feel one hundred percent again, and that's after a full and complete 10 week PT program, and my calf and ankle will still feel tight even though I work out six days a week.
If that's the injury you did sustain, I'd target the holidays as a goal to start really lifting hard again.
I tore mine a little over a year ago, and that's almost exactly the regimen I had (6 weeks on crutches/boot followed by 6 more weeks in the boot only).
If that's what you did, man, I wouldn't even touch a weight until you are done with PT (looking probably five months out at this point).
It's an absolute motherfricker of an injury to recover from, and all your energy needs to be on that. Furthermore, you're going to be exhausted a lot of time just trying to haul your butt around. Lifting shouldn't be a priority.
It took me a full year to feel one hundred percent again, and that's after a full and complete 10 week PT program, and my calf and ankle will still feel tight even though I work out six days a week.
If that's the injury you did sustain, I'd target the holidays as a goal to start really lifting hard again.
This post was edited on 5/22/15 at 6:09 pm
Posted on 5/22/15 at 6:52 pm to LSUAlum2001
Why the hell would you "get some pull-ups in" when you could just dedicate a day to work your back.
Posted on 5/22/15 at 6:55 pm to Tshiz
quote:
You need to try: Chest Back Arms Shoulders Back Repeat.
No
Posted on 5/22/15 at 6:56 pm to Phat Phil
quote:
I changed from benching 3x per week to 2x per week. Surprisingly I've noticed better gains. I don't know why but working out same muscle group every 4 days gave me better gains than working out every other day.
Because you don't grow in the gym, you grow when you rest?
Posted on 5/22/15 at 7:50 pm to coachLSU
Once you start to recover, studies have shown that unilateral work (one leg) when there is an injury actually contributes strength to the passive leg as well.
Posted on 5/22/15 at 7:57 pm to coachLSU
quote:
Why the hell would you "get some pull-ups in" when you could just dedicate a day to work your back.
Of pull-ups and DB rows?
I'm in a cast for two more weeks and then a boot for 4 more weeks after that.
Posted on 5/22/15 at 8:05 pm to AbuTheMonkey
quote:
Did you tear your Achilles?
I had a modified brostrom repair of the ATFL in my left ankle.
I've had surgery on my right ankle (chip fracture repair) and I started working on it 2 weeks after surgery.
A break is much different than ligament repair, but just the two weeks of immobilization tightened up my achilles tremendously. I'll listen to the Dr as far as PT goes, but as soon as he gives me the green light, I'll be working to relieve the tightness that I know is currently building up.
Posted on 5/22/15 at 8:08 pm to LSUAlum2001
If I just had ankle surgery, there is no way I'd even think about doing barbell or dumbbell rows. You use your legs and core way more doing that than most people realize. I wouldnt even do seated cable row as you have to support the amount of weight you are rowing with your legs as well. Perhaps taking a few wks off would be a wise choice. Why push it now and risk further injury when taking a few wks off wouldnt hurt you at all in the long run and would prlly benefit you. Your body needs to heal. When was the last time you took a full two wks off from lifting?
Posted on 5/22/15 at 8:10 pm to LSUAlum2001
quote:
I'm in a cast for two more weeks and then a boot for 4 more weeks after that.
Wow, youre in a cast and youre considering doing rows? Man, you are asking to get seriously hurt.
Posted on 5/22/15 at 8:11 pm to dnm3305
No way I'm doing barbell rows. I need two feet for that.
I can place my knee on a bench and do DB rows without stressing my ankle.
I can place my knee on a bench and do DB rows without stressing my ankle.
This post was edited on 5/22/15 at 8:16 pm
Posted on 5/22/15 at 8:13 pm to dnm3305
Have you ever seen DB rows performed?
Posted on 5/22/15 at 8:16 pm to LSUAlum2001
quote:
I can place my knee on a bench and do DB rows without stressing my ankle.
That's the only way to properly do them to begin with so that's a good start, but what happens when you try to do the opposite side and have to post that support leg out. You wont be able to with a cast on, and if you do, you are putting a ton of stress on that ankle. Pullups, overhead lat pulls with various bars, and hanging bar pullups with your feet on a bench (on a smith machine) would be the only things I would consider doing right now on back. I would just look at is as not wanting to have a set back of any kind or even risk having to have another surgery because of putting too much weight on that ankle. How will you walk to a bench with 100 lb dumbbells to do rows? Every step you take is putting stress on that ankle.
Posted on 5/22/15 at 8:18 pm to LSUAlum2001
quote:
Have you ever seen DB rows performed?
Of course, I did them yesterday.
Posted on 5/22/15 at 8:18 pm to dnm3305
I can balance myself pretty well, and I won't be pulling a 100lb DB. My left knee will always be on the bench and I won't be putting any weight on the ankle.
My back workout will be various grip pull-ups, ring movements and DB rows with a bench.
My back workout will be various grip pull-ups, ring movements and DB rows with a bench.
This post was edited on 5/22/15 at 8:20 pm
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