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returning after injury

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kinkymisspinky
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2004/01/15 21:03:11 (permalink)

returning after injury

saw physio again today. he's allowing me back in the gym following back injury. this is the plan he set out...

next week:
hamstring stretching
return to gym, very light weights
abdominal work on swiss ball

following week:
begin return to normal activities by testing them with half weight and waiting one day to see reaction
bodyweight squats okay
no deadlift
care with single arm lifts

following week:
try light deadlift with belt, supervision and support

i'm having a bit of difficulty interpretting terms like 'light weights', don't want to overdo it but don't want to use pink dumbbells either. i've copied out a last few entries from journal with weights. is it okay to continue with this routine? would really appreciate any advice regarding suitable poundages, how quickly/slowly i should increase weights and how long it will take to get back to previous weights etc.

mon
deadlift warm up 12xbar, 8x60kg, 6x70kg, 4x80kg, 2x90kg, 1x100kg
one arm row 8x26kg, 8x28kg, 6x30kg, 6x32kg (grip beginning to be a problem)
alternate curls 10x10kg, 2x 6x12kg
hanging leg raises 3x10
abs on ball

wednesday
bench 10x30kg, 4, 3, 5x40kg (last rep partial)
incline bench 3x 6x30kg (pathetic! could've done few more with spot, scared of getting crushed)
standing military 10xbar, 3x 6x25kg
bench dips 15x20kg, 10x30kg, 8x40kg, 8x50kg

friday
squat (warm up 15xbar, 15x40kg, 10x60kg) 8x70kg, 6x80kg, 6x90kg (teeny bit short of parallel, will spend next couple of weeks working on it)
sldl 8x60kg, 6x70kg, 4x70kg (bar slipped out of hands)
calves (on leg press) 12x100kg, 2x 12x120kg (still light but scared of calves getting even bigger)
hanging leg raise 3x10
abs/lower back on ball

thank you!
#1

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    PikeKing
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    RE: returning after injury 2004/01/16 12:12:46 (permalink)

    Did the physio give a reason for using a belt? That seems very odd to me.
    #2
    kinkymisspinky
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    RE: returning after injury 2004/01/17 01:19:47 (permalink)
    would help prevent reinjury, he said.
    #3
    PikeKing
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    RE: returning after injury 2004/01/17 01:52:52 (permalink)

    In the gym maybe but what about the rest of time? IMO just going to make a weakness weaker relative to the rest of your body.
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    kinkymisspinky
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    RE: returning after injury 2004/01/17 10:16:52 (permalink)
    so far i've had to wear a neoprene support when walking anywhere (out of necessity - its been painful to even stand up) but i'm starting to weaning myself off it.

    i've been instructed to wear a belt when lifting anything over 70kg (i'm 60kg).
    #5
    GymCatt
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    RE: returning after injury 2004/01/17 11:33:33 (permalink)
    Glad you asked on here Pinky! I certainly would avoid any heavy triple or 1rms for a while. After my car crash i stayed about 8 reps for a while just to keep me in the action but not super heavy.
    #6
    kinkymisspinky
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    RE: returning after injury 2004/01/17 17:56:13 (permalink)
    does this three week plan look reasonable?

    WEEK ONE (ultra light, upper body only):

    mon - 3 x 8-10 reps
    dumbbell bench 6kg
    one arm row 6kg
    seated dumbbell press 4kg
    EZ bar curls 2.5kg each side
    skullcrushers 2.5kg each side
    abs on ball

    tues - cardio

    weds - swimming

    thurs - supersets, 3x 8-10 reps
    flyes/ dumbbell bench 6kg
    dumbbell bent row/lat pulldown 6kg
    seated shoulder press/lat raises 4kg
    EZ bar curls/ skullcrushers 2.5kg each side
    abs on ball

    fri - cardio

    sat - swimming

    WEEK TWO (half weight, no deadlift)

    mon - 3x 8-10 reps
    bench - bar only
    dumbbell incline - 8kg
    seated dumbbell press - 6kg
    skullcrushers - 3.75kg each side
    abs on ball

    tues - cardio

    weds - legs, bums, tums class (they do bodyweight squats in this class)

    thurs - cardio

    fri - 3x 8-10 reps
    one arm row - 12kg
    lat pulldown - ?
    EZ bar curl -3.75kg each side
    abs on ball

    sat - swimming

    WEEK THREE (light deadlift okay)

    mon - 3x 8-10 reps
    squat - bar, maybe go up to 40kg
    lunges - 6kg each hand
    superset leg curl/ext, if i feel like it
    abs on ball

    tues - cardio

    weds - 3x 8-10reps
    bench - 30kg
    incline bench - bar only
    standing dumbbell press - 6-8kg
    skullcrushers - 5kg each side
    abs on ball

    thurs - cardio

    fri - 3x 8-10 reps
    deadlift - bar, maybe up to 40kg
    one arm row - 15kg
    lat pulldown - ?
    EZ bar curl - 5kg each side

    sat - swimming
    #7
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