I’ve been running 531 programs for the last year +, with great success. I’m on phase two of Widowmaker circuit, and have broken PR’s at the age of 44. As luck would have it, I sprained my ankle playing soccer on a turf field yesterday, and it’s a pretty bad sprain that’s swollen to the size of a softball. I know squats and deadlifts will be out a while, and even OHP will be a couple of weeks away.
What would people suggest to do while a recover and can run 531 programs as intended?
Here are the exercises I think I can do:
Bench press, seated DB presses, pull ups, dips, hangling leg raise, ab wheel rollouts, any seated DB move like curls, lat raises, etc…
Should I keep doing BP on 531 as scheduled, or take a break from any 531 template and essentially do assistance-style training for the next several weeks? I have an airdyne bike I can probably start using in a couple of weeks for conditioning, but likely won’t be able to run for some time.
I appreciate any thoughts/advice from others. I know in the “big picture” it won’t really matter but I’m keen on choosing the most effective training style while limited to sitting down.