Hi guys 
This is a sort of training/injury related question.
September of last year I broke a bone in my hand while playing in Soccer. This turned out to be a nightmare as the doctors couldn't set it correctly - they tried to set it 4 times without surgery, where they failed every time. This took 10 weeks of pissing around, re-breaking and setting before they gave up and putting me under the knife and put it right. This extended my total recovery time from 4 weeks to 4 months - time where I couldn't train. As a result I lost a lot of strength that I had and I simply cannot get anywhere near the level I used to be at before my injury - most my lifts are still 25% down on what they used to be. I'm eating better than I've ever had, training harder and sleeping longer.
I've been using a popular training regime of the bb.com forums (All pros) for the past 5 months this looks something like:
Squats
Bench Press
Bent Over Row
Over Head Press
Stiff Legged Deadlifts
Curls
Calf Raises
All of these are for 2 sets, reps are increased from 8-12 then after 5 weeks the reps are reset to 8 and the weight is upped by 10%. If 12 reps are not achieved for both sets you redo the entire 5 week cycle for that body party at that weight.
Would you guys recommend anything different in terms of training for recovery and strength building? I simply cannot get anywhere near the levels I used to be at. My bench and overhead press are the 2 main concerns - they have been stalling and stay around a low weight - I've only been able to up the weight 2 times out of a possible 5 times this year. It's getting pretty embarrassing - im 190lbs @ 5,9 @ 15-18%bf (ish), even though im still seeing good muscle gains but my strength is stalling like mad on this regime - maybe this is an indication to some underlying problem (low natural test? I've never cycled steroids in my life).
Many thanks in advance
This is a sort of training/injury related question.
September of last year I broke a bone in my hand while playing in Soccer. This turned out to be a nightmare as the doctors couldn't set it correctly - they tried to set it 4 times without surgery, where they failed every time. This took 10 weeks of pissing around, re-breaking and setting before they gave up and putting me under the knife and put it right. This extended my total recovery time from 4 weeks to 4 months - time where I couldn't train. As a result I lost a lot of strength that I had and I simply cannot get anywhere near the level I used to be at before my injury - most my lifts are still 25% down on what they used to be. I'm eating better than I've ever had, training harder and sleeping longer.
I've been using a popular training regime of the bb.com forums (All pros) for the past 5 months this looks something like:
Squats
Bench Press
Bent Over Row
Over Head Press
Stiff Legged Deadlifts
Curls
Calf Raises
All of these are for 2 sets, reps are increased from 8-12 then after 5 weeks the reps are reset to 8 and the weight is upped by 10%. If 12 reps are not achieved for both sets you redo the entire 5 week cycle for that body party at that weight.
Would you guys recommend anything different in terms of training for recovery and strength building? I simply cannot get anywhere near the levels I used to be at. My bench and overhead press are the 2 main concerns - they have been stalling and stay around a low weight - I've only been able to up the weight 2 times out of a possible 5 times this year. It's getting pretty embarrassing - im 190lbs @ 5,9 @ 15-18%bf (ish), even though im still seeing good muscle gains but my strength is stalling like mad on this regime - maybe this is an indication to some underlying problem (low natural test? I've never cycled steroids in my life).
Many thanks in advance
