remedial/rehab routine?

[Mr. dB]

I've been off from training for the past five weeks due to injury and then illness. I started back this week, trying to ease back into things.

I've come up with the following split, thought I would toss it out for comments and suggestions.

A: chest, shoulders, triceps
B: back, traps, biceps
C: Legs

I'm doing this three-day split over a four day workout week, so that the weeks follow this pattern:

ABCA
BCAB
CABC
ABCA...

I've been doing 5x5s on basic core lifts only, starting kind of light and adding 5 lbs per workout, to build up to a point where I feel comfortable with challenging myself again. I figure after about six weeks of this, I oughtta be ready for a more normal routine.

Any thoughts, suggestions, improvements, criticism, will be appreciated. Thanks.

 

[string_bean00]

I've come up with the following split, thought I would toss it out for comments and suggestions.

A: chest, shoulders, triceps
B: back, traps, biceps
C: Legs

I did this exact split over a 3-day workout week for a few months, and just recently swiched the bis and tris. So even now, I'm still doing almost the same thing. I like it, personally.

 

[hornedfrogs07]

Looks OK to me DJ Dazzy Dave.

BTW, what was it you injured?

 

[Mr. dB]

BTW, what was it you injured?

How soon they forget.

Don't you remember the "cracked rib" incident?

 

[70w30]

Dave ...you are way overworking your triceps ...
Can you break this down for us?
Sets ...reps etc
This is what my split would look like...
A-Chest-back
B-legs
C-Shoulders-bis
I left tris out since they get enough stimulation as a secondary muscle in alot of pressing movements

 

[Mr. dB]

Dave ...you are way overworking your triceps ...
Can you break this down for us?
Sets ...reps etc
This is what my split would look like...
A-Chest-back
B-legs
C-Shoulders-bis
I left tris out since they get enough stimulation as a secondary muscle in alot of pressing movements

For now I've just been doing one exercise per body part.

A: BB flat bench 5x5, seated BB military press 5x5, seated DB triceps extension behind head "French Press" 5x5
B: bent over row 5x5, Hammerstrength shrug 5x5, standing BB curls 5x5
C: Squats 5x5, good mornings 5x5, calves more like 5x12 'cause I don't get anything out of low-reps calf work.

I'll add more variety after a few weeks.

As for my triceps, they seem to be able to stand up to a good hammering, it's my shoulders that need to be babied.

Today was the second "A" for the first week. My glutes and hams are still hurting from yesterday, and my shoulders are getting sore from today's workout. Triceps feel fine.

 

[hornedfrogs07]

How soon they forget.

Don't you remember the "cracked rib" incident?

Oh Yeah.....I remember now.

 

[Mr. dB]

^bump for more vet input^

 

[Dave B.]

^bump^

 

[70w30]

I think that works out ok Dave.......how long have you been out of commission for?
Should help you build up strength if anything .....oh and muscle memory too.

 

[Mr. dB]

I think that works out ok Dave.......how long have you been out of commission for?
Should help you build up strength if anything .....oh and muscle memory too.

Five weeks.

I sure hope that muscle memory kicks in soon, right now it feels like the only thing they remember is what it was like before I started lifting...

 

[didactic]

Doing a similiar thing cept I do legs with back and 4 days not 3.

Its good if u are coming back to the training but your muscle memory should kick in after a few weeks 6 seems too many Dave.

 

[DADAWG]

where do the rest days fall into that routine

 

[Mr. dB]

where do the rest days fall into that routine

The plan was to do mon-tues-thu-fri, with wednesday, saturday, and sunday off, but so for, for the first two weeks, I've been too tired from work, and lazy, to get off my ass on monday so it's ended up just being a straight tues-wed-thu-fri plan.

It's a pretty low-volume workout, and not very intense at first either, so I don't feel like doing it on consecutive days is that much of a problem. Yet. As I start approaching more challenging weights again, I'll try to be more dilligent about scheduling rest days.

 

[DADAWG]

The plan was to do mon-tues-thu-fri, with wednesday, saturday, and sunday off, but so for, for the first two weeks, I've been too tired from work, and lazy, to get off my ass on monday so it's ended up just being a straight tues-wed-thu-fri plan.

It's a pretty low-volume workout, and not very intense at first either, so I don't feel like doing it on consecutive days is that much of a problem. Yet. As I start approaching more challenging weights again, I'll try to be more dilligent about scheduling rest days.

if your going balls to the walls and off cycle i feel that 2 times a week for a body part is to much for most people . especially those of us who arent getting any younger you could probably get away with it for smaller body parte but the legs / chest / back would suffer . i cant imagine squatting just 3-4 days after a balls to the walls squatting session

 

[Mr. dB]

Well, like I said, this is hardly balls to the wall. I just came off a five week layoff, and I've started 5x5s with an artificially light weight for each lift. The idea is to add 5-10lbs per workout, so that after a few weeks I'm beginning to approach something reasonably challenging. Kinda working up to it, in other words.

By the time I'm ready to go balls to the wall again, I'll do a different split, probably back to a one body part per day split.