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Was wondering your ideas for a good strength program for a body with all kind of pains from 10 years of construction work and probably some poor lifting practices… I have a tweeked shoulder which makes me nervous to bench heavy... Bad low back and soar knees. Do u think some thing like wendlers 531 is something I should still look into? I read up on it a little and would like to try it,Damn I feel I'd and bitchy, but I can't risk getting injured and not being able to work!As always thanks in advace for your replies
Make sure you're lifting properly in the first place. Then, figure what you can do without pain and then worry about a program.
Good idea… I know I hurt my back dead lifting about a year ago… Which was the last time i dead lifted. I think I went to heavy.
Start at 40 n go up till max. Then take off where comfortable shoot for 8 reps. I'm same boat as you broke my left arm thank what is real no pins, screws or anything holding my arm togetherBroken wrist Forearm fracture Dislocated elbow jointBroken shoulder with dislocation And a big ass word about my collar bone. It was a fighting mishap the dude was better skilled and i assume my collar bone went 1st felt nothing after that he put me in a arm hold n broke my shit, I broke my wrist falling out of the ambulance.But yeah dude, I started light worked up and found out had no real pains or struggle besides minor aches.Good luck be safe
Yeah mines mostly from work. I think some of it is improper lifting technique too. I know I messed my back up twice trying to deadlift and now I'm scared to try it again.I started fst 7 about two weeks ago and it seems to be going good.
Was wondering your ideas for a good strength program for a body with all kind of pains from 10 years of construction work and probably some poor lifting practices... I have a tweeked shoulder which makes me nervous to bench heavy... Bad low back and soar knees. Do u think some thing like wendlers 531 is something I should still look into? I read up on it a little and would like to try it,Damn I feel I'd and bitchy, but I can't risk getting injured and not being able to work!As always thanks in advace for your replies
westside for washed up meatheads, get on it
Dan John's Easy Strength programme would probably work well.I progressed pretty well (although I am neither banged up nor old)Easy Strength
Dan John's Easy Strength programme would probably work well.I progressed pretty well (although I am neither banged up nor old)Easy Strength
Thanks ill check it out. I'm not Realy old either, only 35. I have been doing construction for 10 years so mostly have knee, shoulder and low back pain which makes me nervous with heavy lifting. Can't afford to get hurt and miss work. I also train solo so no spotter. I'm going to go check out a local power lifting and strong man gym and get some personal training to get the right teaching on how to do lifts correctly. Something I've never done. I just tried to learn from magazines and you tube.
The actual program you follow is less important than the effort you put into it. Sounds like you have lots of old injuries and probably lack a lot of flexibility and mobility. I would address that as my first priority….lots of stretching, foam rolling and mobility exercises.I like 5/3/1 because it's more of a rep based program, rather than a Westside type program where you're doing max efforts week after week. I would say something like 5/3/1 is the way to go....not that 5/3/1 is some magic bullet or anything.
Well I actually got some personnel training for Xmas at a great local gym that caters to power lifters and strong men. What a difference already… No wonder I was always soar ( in a bad way) and felt like I was just spinning my wheels….I was doing all the major lifts pretty much all wrong. It's going to be a long road to correcting old terrible form but think it will be great. I'm also looking into Robertsons core training work because I realy think that's a bug problem of mine too
Was wondering your ideas for a good strength program for a body with all kind of pains from 10 years of construction work and probably some poor lifting practices...
Perhaps before you get under the bar again you should consider fixing the problem.Mobility WOD Free. Life- changing. Will help you fix the problem, understand its origin, and lift again with proper mechanics.Use the search tool to find any body part, and there'll be videos for days.It's run by Kelly Starrett, a physical therapist who' s worked with Olympic athletes, power lifters, and competitors in the Crossfit Games. His videos improved my performance in the gym and fixed my knee and shoulder pain...as in completely.
5/3/1 is super easy. Read Starting Strength by Mark Rippetoe to learn proper form if you don't already know it.
Have you looked into Convict Conditioning? Its not lifting but it gets you super strong. Coach Wade discusses how to do it with injuries and how he feels bodyweight training might be the best way to get back from injury.Matt
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