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My comeback routine...

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Knighty
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2004/01/14 21:21:00 (permalink)
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My comeback routine...

Well I should be back into training soon (Touch wood!) so I just thought I'd share some come back routine ideas with you guys. I've already got a basic 3 day split set up, but I just thought I'd see what you think of this A, B, A, B type routine.

for example:

Monday:
Squats
GMs
Weighted Sit Ups

Wednesday:
Flat Bench
Military Press
Lat Work
Maybe some bicep work

Friday:
Deadlifts
Zercher or Front Squats
Weighted Side bends

Monday:
Military Press
Dips
Lat Work
Maybe some Tricep Work

Wednesday:
Squats
GMs
Weighted Sit Ups

Friday:
Flat Bench
Military Press
Lat Work
Maybe some bicep work

...and so on.

The idea is to put a 2 day split into a 3 day a week routine, with a bit of Westside influence thrown in.

Thoughts?
#1

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    Knighty
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    RE: My comeback routine... 2004/01/14 21:31:59 (permalink)
    Also some grip work thrown in, and the rep range will be starting out lightly with just the bar for a week, then gradually increasing the weight to find a working weight for 6-8 reps to start with.
    #2
    Dano
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    RE: My comeback routine... 2004/01/14 21:38:26 (permalink)
    Looks just fine. You should progress nicely with that.

    Good luck and dont rush it.
    #3
    suggy3001
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    RE: My comeback routine... 2004/01/14 22:01:47 (permalink)
    dont fancy any oly lifting in there?
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    Robert
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    RE: My comeback routine... 2004/01/14 22:30:23 (permalink)
    not sure his hip[it was the hip wasn't it knighty] is up to oly lifting suggy.
    what are your goals knighty??
    rob
    #5
    Knighty
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    RE: My comeback routine... 2004/01/15 08:52:10 (permalink)
    1 step at a time suggy.

    This will be the first time I'll be lifting a weight in over 7-8 months...I definately hope to incorporate GPP and some Oly lifts eventually, but for now I just want to gain some muscle and strength to get out of the danger zone.

    Rob - S.I. Joint dysfunction - ligaments that connect spine to pelvis, so yea, basically the hip.

    Any thoughts on the structure itself? The main idea is to keep the volume down, but make sure I cover all of the essential exercises over a 2 week period.

    Probably going to start with 3 sets of 8 not going to failure.
    #6
    Knighty
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    RE: My comeback routine... 2004/01/15 10:09:28 (permalink)
    Also here's another routine based on a 3 day split drawn up with the help of Ozzy:

    Monday:

    Squats
    GMs
    Weighted Sit Ups
    Hanging Leg Raises maybe

    Some Grip Work

    Wednesday:

    Flat/Incline Bench/Dips
    Standing Military or Dumbell Press
    Close Grip Bench
    Some more Grip Work

    Friday:

    DLs
    Chins
    (Eventually Rows)
    Hammer Curls or Reverse Curls

    On wednesday alternate military presses with the chest exercise so I make sure I hit it freshly once a fortnight.

    #7
    PikeKing
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    RE: My comeback routine... 2004/01/15 10:44:21 (permalink)

    I don't know if I would deads/squats/GMs in the same week at the moment. I think GMs could be a big no no for you right now.

    Also I think weighted situps will be too much along with hanging leg raises. I think you should take training your midsection back to square one. Planks, crunches on the floor, reverse crunches on the floor. Even if it feel easy.
    #8
    Knighty
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    RE: My comeback routine... 2004/01/15 10:46:58 (permalink)
    I have to agree Pikey - I was thinking about swapping GMs with Hypers, and agree about the sit ups. How about swiss ball crunches/sit ups?
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    PikeKing
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    RE: My comeback routine... 2004/01/15 11:49:24 (permalink)

    For about 4 weeks I would do something like this for the lower body/mid section.

    Deadlift 1x10 (increase this to 2 sets when you feel ready)
    Squat 2x10
    Dorsal Raises 2x10
    Swiss Ball Crunch 2x10

    Also see if someone at your gym can show you a forward ball roll, this is a great abdominal stabilization exercise. Otherwise I'll try and sort you out. Alternatively you could planks.

    May not look particularly hardcore, thats because its not! Squats and Deads should be done with 12-15 rep weights. Spend this time on technique and regaining a good base of functional momvement.
    #10
    Knighty
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    RE: My comeback routine... 2004/01/15 11:58:25 (permalink)
    Cheers pikey, much appreciated.

    So how does this look:

    Monday:
    DL
    Squat
    Dorsal Raises
    Swiss Ball Crunch

    Wednesday:
    Flat Bench
    Military Press
    Lat Work
    Maybe some bicep work

    Friday:
    DL
    Squat
    Dorsal Raises
    Swiss Ball Crunch

    Monday:
    Military Press
    Dips
    Lat Work
    Maybe some Tricep Work

    etc. etc.

    With your suggested rep scheme.

    Also, for the first week shall I spend that finding my working weight?
    #11
    PikeKing
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    RE: My comeback routine... 2004/01/15 12:28:24 (permalink)

    Looks good to me Knighty.

    With the upper body workouts you should be able to train pretty hard. The biggest thing to watch for is the amount of leg drive you use while benching. Try not to push too hard during the first week, I'm sure you know what DOMS can be like after a layoff! OUCH!
    #12
    Knighty
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    RE: My comeback routine... 2004/01/15 14:50:16 (permalink)
    Yeah...I've only just started getting over DOMS from last saturday's hill marching. lol!

    One question mate (slightly off topic) regarding hip adductor/rotator inflexibility - mine are very inflexible can you recommend any stretches to help rid me of this? I've been sitting with my legs crossed and can sit more comfortably than when i first started last night, but it stings a bit and hurts when i walk afterwards. Any ideas?

    Also, how would I know what weight to begin with? Surely this would mean I have to perform more than 1 set of DLs to find a weight that's comfy for 10 reps?
    #13
    DaveH
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    RE: My comeback routine... 2004/01/15 14:59:34 (permalink)
    Good luck Knighty.

    Take it easy and you'll do fine.

    I agree with PikeKing.

    I'll keep checking in to see how you are doing.

    Well done mate.
    #14
    GTM
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    RE: My comeback routine... 2004/01/15 15:30:53 (permalink)
    quote:
    Originally posted by Knighty


    Also, how would I know what weight to begin with? Surely this would mean I have to perform more than 1 set of DLs to find a weight that's comfy for 10 reps?



    Just start ridiculously low....(say 20kg or even less)... it doesn't matter if the weight is piss easy. Your first goal should be to get your body used to being stretched and your muscles being put under tension.. NOT trying to stimulate growth... just start with very low weights .. and increase the weight about 5-10% each session on each exersize .. aiming to be up to a proper "working" weight at the end of 3 months.... maybe a bit longer.. certainly not less. This is what anyone returning to training after a long lay off should be doing.. add in returning from a long lay off because of serious injury and there is no such thing as going too slowly getting back in to it.

    Also.. once you are back up to a weight that requires a reasonable amount of effort.. I would only do DLs approximately once a week..

    GTM
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    Knighty
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    RE: My comeback routine... 2004/01/15 16:53:27 (permalink)
    Cheers GTM.

    Would you say adding 2.5-5kg per session to the big compounds would be a good way to go? This would mean if I'm doing an ABAB type routine, this would mean I'll be adding approximately 15-30kg each month.

    Does this sound about right? I'll stick with this routine for a few months and then as you mentioned, switch to a basic 3 day split which involves squatting and DLing once a week.
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    PikeKing
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    RE: My comeback routine... 2004/01/15 17:10:59 (permalink)
    quote:
    Originally posted by Knighty

    Yeah...I've only just started getting over DOMS from last saturday's hill marching. lol!

    One question mate (slightly off topic) regarding hip adductor/rotator inflexibility - mine are very inflexible can you recommend any stretches to help rid me of this? I've been sitting with my legs crossed and can sit more comfortably than when i first started last night, but it stings a bit and hurts when i walk afterwards. Any ideas?

    Also, how would I know what weight to begin with? Surely this would mean I have to perform more than 1 set of DLs to find a weight that's comfy for 10 reps?



    hmmm if sitting cross legged causes a stretch you are seriously tight.

    Try this:
    1. Lay on your back, place on leg up in the air (dont worry about it being straight).
    2. Place the ankle/lower shin of the other leg on the quad just above the knee.
    3. If you need additional pressure pull the leg thats in the air back slightly.

    That should get a pretty good stetch.

    Alternatively this:
    1. Lay on your left side with your hips flexed 90 degrees and knees bent.
    2. Bring your right leg back so it is inline with your torso, your knee should still bent 90 degrees. (should look like cartoon running )
    3. Now push yourselfup with your arms until you are sitting upright, you may feel a stretch in the glutes on the left and adductors on the right.
    4. If you can get this far, lower yourself over your front (left) leg, this will give you a serious glute stertch.

    Rememner to take care getting into these stetches.

    As for what weight to use, I'd probably start with a wooden pole if theres one available, otherwise use the lightest bar you can find. If you feel good, try an empty oly bar. From there onwards add between 2.5-5kg per session, when you can, using good judgement.
    #17
    PikeKing
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    RE: My comeback routine... 2004/01/15 17:12:42 (permalink)

    DAMN!

    I just typed that up thinking you needed ABductor stretches.

    For the adductors try a side lunge type stretch.
    #18
    Knighty
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    RE: My comeback routine... 2004/01/15 17:13:57 (permalink)
    Actually mate I think it is the abductors playing up!

    lol!

    Cheers pal, I'll give them a go.
    #19
    GTM
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    RE: My comeback routine... 2004/01/22 16:46:08 (permalink)
    quote:
    Originally posted by Knighty

    Cheers GTM.

    Would you say adding 2.5-5kg per session to the big compounds would be a good way to go? This would mean if I'm doing an ABAB type routine, this would mean I'll be adding approximately 15-30kg each month.

    Does this sound about right? I'll stick with this routine for a few months and then as you mentioned, switch to a basic 3 day split which involves squatting and DLing once a week.



    Sorry.. I lost track of this thread.

    I would say at the lower end of that scale.. 30kg a month would have you up to 90kg+ after 3 months.. I've no idea what your previous working DL etc lifts were ..

    Essentially what I'm getting at is that you should start off very easy.. and slowly work up to a point where after 3 months or so.. you are up to about 70% of what you would consider a proper working weight.. ie 70% of a weight that you would be putting real effort in to. From there I'd probably stick with it for about a month .. just to see if any signs of the injury are returning.. if so.. drop the weights by 50% and start again.

    I hope that makes kind of sense.. I don't want to suggest any absolute weights.. as I don't know your exact current strength/condition and I wouldn't want to suggest anything that'll set you back or even worse.. put you back where you started.

    You're very likely to find this approach very frustrating and be tempted to push harder and faster.. I would seriously recommend that you don't.. Ask yourself.. is 3-4 months out of your life now.. worth going back to where you were? Maybe permanently?


    Good luck..

    GTM
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