ecko04
Lifting Student
About 3 weeks ago I suffered a severe ankle sprain playing soccer. Now I am rehabbing it to get it strong again so I can get in the gym and hit it hard, but in the meantime I am missing out on time in the gym. So here is my question.
I tested my ankle last week with deadlifts and pulled with no troubles (though i did wear an ankle brace, the type used instead of taping when playing sports). Obviously this ankle injury won't have a huge effect on my upper body training but I am not going to even try to squat until the ankle is 100% again. Is lifting on a 2 day split as follows going to be useful for my strength gains or just a waste of my time since i cannot squat (as I am focused on gaining as much strength as possible before spring soccer season rolls around again):
Monday: Back and Bis
Deadlifts-3 warm up sets and two working sets
Bent Over BB Rows - 1 Warm up set and two working sets
Variation of a cable pulldown - 1 warm up and 2 working sets
Pull-Ups-3 sets to failure
Olympic bar curls-either 21's or another variation
Wed:Chest Shoulders Tris
Flat BB-3 Warm Up sets and two work sets
Incline DB-1 warm up and 2 working sets
Decline BB - 1 warm up and 2 working sets
Should Press Variation - 2 warm up and 2 working sets
Upright Rows - 1 warm and two working sets
Tri-Press down (variation) - 1 warm up and 2 working sets
My stats, that u probably will ask for, 20 years old 5'7" 163# (And i pulled 275 for 4 reps last working set last week but could have done more but not on the first week back)
If u have any suggestions i would appreciate it.
I tested my ankle last week with deadlifts and pulled with no troubles (though i did wear an ankle brace, the type used instead of taping when playing sports). Obviously this ankle injury won't have a huge effect on my upper body training but I am not going to even try to squat until the ankle is 100% again. Is lifting on a 2 day split as follows going to be useful for my strength gains or just a waste of my time since i cannot squat (as I am focused on gaining as much strength as possible before spring soccer season rolls around again):
Monday: Back and Bis
Deadlifts-3 warm up sets and two working sets
Bent Over BB Rows - 1 Warm up set and two working sets
Variation of a cable pulldown - 1 warm up and 2 working sets
Pull-Ups-3 sets to failure
Olympic bar curls-either 21's or another variation
Wed:Chest Shoulders Tris
Flat BB-3 Warm Up sets and two work sets
Incline DB-1 warm up and 2 working sets
Decline BB - 1 warm up and 2 working sets
Should Press Variation - 2 warm up and 2 working sets
Upright Rows - 1 warm and two working sets
Tri-Press down (variation) - 1 warm up and 2 working sets
My stats, that u probably will ask for, 20 years old 5'7" 163# (And i pulled 275 for 4 reps last working set last week but could have done more but not on the first week back)
If u have any suggestions i would appreciate it.
