Legs and Back ONLY!

[artificialaspirations]

\Long story short is the shoulders are hurting and need some time off to heal.

Anyone have any program ideas or suggestions while I give my upper body a rest. I can do back and legs only. Certain bicep/tricep isolation moves are ok but delt and chest work is out.

I was thinking of some sort of 5x5 variation and hitting back and legs at least 2x each per week.

Great time to bring up my squat and deads.

Thanks for the help!

 

[drsketch]

Maybe just take off for 30 days or so and see how you feel giving your body complete rest.

 

[SouthernLord]

\Long story short is the shoulders are hurting and need some time off to heal.

Anyone have any program ideas or suggestions while I give my upper body a rest. I can do back and legs only. Certain bicep/tricep isolation moves are ok but delt and chest work is out.

I was thinking of some sort of 5x5 variation and hitting back and legs at least 2x each per week.

Great time to bring up my squat and deads.

Thanks for the help!

If your shoulders are bothering you squats might be a bad idea. Just something to consider.

 

[artificialaspirations]

really for rotator cuff?

 

[enigma4dub]

this is gonna depend on your range of motion with the injury you have. if pressing is the only issue, then a program with lots of pulls and squats might be ok.

however squatting really stretches the shoulders and obviously puts considerable load on them. and for that matter all pulls are gonna put some sort of stress on your shoulder.

 

[artificialaspirations]

pressing is all that causes pain also included: upright rows and lateral raises on right side

 

[BMK792]

i had tendonitis in my shoulders last year and pretty much all pressing was out of the picture but my squats, deads etc were not affected at all really

 

[artificialaspirations]

If your shoulders are bothering you squats might be a bad idea. Just something to consider.

you are right. Back squats are out of the picture. Front squats seem okay so I will work on those for a bit. Have an appointment w/ orthopedic surgeon in 2 weeks.

 

[musketeer]

Cleans OK? Does it strain to much to hold the bar over your head in an overhead squat position (if noy then snatches and OH squats).

I'd use the time to work up on lagging bodyparts like calves, abs & forearms or whole areas like the posterior chain or core.

Perhaps work on non strength stuff like running, climbing, martial arts or a particular sport...

 

[highlander555]

Cleans were by first question too. If you look at a lot of track and field guys (hammer throwers in particular, and sprinters) their workouts consist msotly of legs and back and they have some pretty decent shapes (not counting some shot putters). If you think you could do cleans, I bet you might be able to get away with a modified 5x5 program al la Bill Star. You'd probably have to take out the chest and shoulder press. But maybe you could sub the clean for one while still keeping the squats and deads. It may not be optimal for the 5x5 program, but I bet you could still make some awesome gains.

 

[artificialaspirations]

cleans would be the most painful lift by far.

I guess I will alternate legs and back and throw in arms and abs at the end. I will work on the front squat and deadlift mainly.