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Re: Bob's back rehab

Posted: Fri Dec 07, 2012 7:37 am
by Jungledoc
Glad to hear that! It gives me hope.

I'll be all over the thread.

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 8:04 am
by robertscott
new routine for 2013

Lower day A

Front squat 5/3/1
Front squat BBB
Leg Curls
Core

Upper Day A

Bench 5/3/1
alternating between bench and close grip, BBB style
Chins 5 x whatever
Rear Delt Flyes/Biceps
Prone trap raises

Lower Day B

Box Front Squat (2 second pause)
Leg Curls
Leg Press
Core

Upper Day B

dumbell bench/row superset
machine chest press/rear delt flyes
pulldowns/laterals
prone trap raise/triceps

I always design such good routines. There's a little bit less of a bodybuilding focus, bit more strength work. Really want to get my bench and front squat numbers up to par. The eagle eyed among you will also notice the addition of prone trap raises. These make my shoulders feel great and what with the barbell bench coming back into my life, I figure I'll need them.

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 9:51 am
by Dub
Looks like a killer routine.
Have you ever thought about adding some plyometric/explosive exercises on the leg days? It might help you increase the spindel/rubber band effect out of the hole on squats, and improve rate of force development. At this program you are adding more raw strength when coming out of the hole (pauses).

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 9:59 am
by Proper Knob
Where's the single leg work? Where's the deadlift variation?

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 11:32 am
by robertscott
Dub wrote:Looks like a killer routine.
Have you ever thought about adding some plyometric/explosive exercises on the leg days? It might help you increase the spindel/rubber band effect out of the hole on squats, and improve rate of force development. At this program you are adding more raw strength when coming out of the hole (pauses).
I explode off the box mate, I think that's probably enough. Jumps and stuff are too hard.

I really like the box front squats, they've made me loads stronger

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 11:40 am
by robertscott
Proper Knob wrote:Where's the single leg work? Where's the deadlift variation?
what am I, a gymnast? Single leg work sucks...

May consider adding 2x20 RDLs

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 12:04 pm
by Proper Knob
It does suck, but that's why we do it. :grin:

Re: Bob's back rehab

Posted: Sat Dec 08, 2012 6:17 pm
by Oscar_Actuary
robertscott wrote:I always design such good routines.
sarcasm?

Leg curls twice? Dont you need to work the hip extension end of that hammy muscle? Yes, add 2x20 RDLs. Heavier RDLs wont kiil ya either.
OH Press variant ? Is that out of the question with your shoulder?
On the other hand, if you are looking to bring up the bench and front squat, who needs shoulders and hip extenstion, waitwhut
Finally, after break from bench and your shoulder issues, is two BB days a good idea? Just asking.

I should be more supportive. Sorry, I am on your team, really


I have avided for no good reason trap stability work (like the YTL stuff) but those prone raises, I'm all over them. Good one. My shoulder feels less and less like its gonig to ever pop out again, thannks to weightlifting, I guess.

Re: Bob's back rehab

Posted: Sun Dec 09, 2012 8:15 am
by robertscott
hip extension is probably wise yeah, although the box squats are already hammering that. I'll add the 2x20 RDLs on days I feel like it. There's nowt wrong with leg curls! They might not help you run faster or jump higher but they sure as hell make your legs look better.

OHP does nothing for the side and rear delts which are the parts to concentrate on if you're trying to build bigger shoulders. My shoulders are the biggest they've ever been since dropping the OHP and doing loads of rear/side delt work. OHP just hits the anterior delts, I do enough chest work that I don't need it.

I'm confident all the prone trap raises I'm doing'll help keep my shoulder happy. We'll see, I'm not averse to changing things if need be but I don't think I'll need it.

Re: Bob's back rehab

Posted: Thu Dec 27, 2012 2:27 pm
by Proper Knob
Log?

Re: Bob's back rehab

Posted: Mon Dec 31, 2012 11:59 am
by Dub
What happened? Did the Front Squats bury you?

Re: Bob's back rehab

Posted: Wed Jan 02, 2013 12:27 pm
by ephs
Dub wrote:What happened? Did the Front Squats bury you?
my guess is he'll be silent for a few days and then come up with a huuuuge PR to kill your motivation :grin:

Re: Bob's back rehab

Posted: Fri Jan 04, 2013 8:32 am
by robertscott
Sorry guys, haven't trained for a while. The Xmas period leaves very little time for anything healthy.

Business as usual next week.

Re: Bob's back rehab

Posted: Fri Jan 04, 2013 9:19 am
by ephs
no off days
no excuses
no pain, no gain

Re: Bob's back rehab

Posted: Fri Jan 04, 2013 9:31 am
by robertscott
meh, I love training, but I love spending time with my friends and fiancée more