3X/wk squats. Help, please.

[Grizzly]

Ok, I don't know what I did or what's exactly wrong, but it has been 2 weeks since I could fully straighten my left arm. I suspect I'm going to need surgery on my elbow. Even if I don't get surgery, I'm sure I'll have to stop MMA training for a bit.

So, that means I can get into the gym a little more. However, the only things I can do are squats and good mornings. (got any other ideas?) Anyhow, how does one go about hitting those two, or some variation thereof, 3X/wk?

 

[J DUB]

Just look at your volume and intensity. Obviously, you probably don't want to go at 80% of your 1RM for 5x5 3 times a week.

So, do say an 8 week cycle where you manipulate the volume and intensity to where you have heavy weeks, medium weeks, and unloading weeks.

In general, I say a light week is around 60-72.5 1RM, medium 75-85, and heavy 87.5 and up. For the light weeks, you could do something like 4 sets of 10 for hypertrophy, or 10 sets of 3-4 and use compensatory acceleration to work on speed. Volume is still about the same either way.

As you know, the volume on the light weeks will be more than the heavy weeks, so just play around with these variables and don't forget to throw in 1 or 2 unloading/light weeks, especially before the last week where I assume you would be going heaviest.

You could also alternate the volume and intensity on a day-by-day basis, where you have a heavy day, medium day, and a light day in a week. This is fine, but I think the other method will produce superior results.

 

[monsoon]

Silly question, do JS 8wk squat program, now quit whineing.

 

[J DUB]

Try the Soviet Squat Routine in this article. I have used it before, and although it is hard as hell, it gave me good results. It is a 3 day per week workout.

If you ever get healthy, try the program before it called the Soviet Peaking Cycle. I used this for my squat and bench and made incredible gains doing upper body twice a week and lower body twice a week.

While I don't know if the Russians or Verkoshansky designed these programs for sure, I do know that they are both good and might be what you are looking for.

http://www.t-nation.com/findArticle.do?article=body_134russ

 

[Grizzly]

Good point, Monsoon. I'll have to re-read that. What do we think about one armed deadlifts? Probably with a DB.

 

[J DUB]

What training effect do you hope to achieve through the use of one-arm deadlifts? Variety is good, but variety just for the sake of variety is not good unless there is a specific purpose for the exercise.

 

[Grizzly]

The training effect of actually being able to do something besides squat and GM. I can't deadlift like normal person because I literally can't use my left arm.

 

[ENDRO]

Ok, I don't know what I did or what's exactly wrong, but it has been 2 weeks since I could fully straighten my left arm. I suspect I'm going to need surgery on my elbow. Even if I don't get surgery, I'm sure I'll have to stop MMA training for a bit.

So, that means I can get into the gym a little more. However, the only things I can do are squats and good mornings. (got any other ideas?) Anyhow, how does one go about hitting those two, or some variation thereof, 3X/wk?

You didnt say if the injury was causing pain when the arm is extended and if so is it at the joint of the elbow?

 

[Grizzly]

Yeah, it hurts a bit. I was trying to jump rope a few days ago until my arm spasmed and I had to drop the rope. No, I can not fully extend at the elbow joint. My arm is permanently bent.

 

[ENDRO]

Yeah, it hurts a bit. I was trying to jump rope a few days ago until my arm spasmed and I had to drop the rope. No, I can not fully extend at the elbow joint. My arm is permanently bent.

My friend had something very similiar happen there is a nerve that runs on the back side of the arm called the funny bone and if it becomes located in the wrong position at the joint and rubs or gets injured it will cause the same type of injury. In his case they had to cut the arm and move the nerve.

 

[Freddy]

Hey Grizz,
Do like Monsoon said, he gave you real great advice. JS's squat routine, and the 5x5 or HST for the rest of your training.

Instead of deadlifting, do goodmornings. It sounds like you don't have any problems with a bar on your back, so GMs, if you can handle them, are ideal.

Don't shy away from unilateral movements with your good arm. I think Hogg and others have had good results preventing atrophy in their lame arm while training the good one.

Do what you can do train around it. For example, for shrugs, do "stand calf machine shrugs". Stand in the calf machine (the kind where the pads are on your shoulders) and instead of doing calf raises, shrug your shoulders up against the pads.

And for God's sake, get to the doctor.

Lots of squats, good mornings, and see the doc.