T Nation

Dumbbell 5/3/1?


#1

Hi Jim,
So I am cleared to lift light with my right arm(left is still in a sling for another month).

So wondering if you have an idea of how to stick with the "5/3/1" system or would it be changed so much that it would be best to follow another style of program, and if so do you have a suggestion?

Since I have to stay light I was thinking maybe tripling the numbers "15/9" and skipping the super heavy day since PTherapist suggests to go light with volume.

Again, if 5/3/1 just wont work in this situation (I do understand its a strength program, but I like the simplicity and layout) please point me in a good direction.

Thanks Jim


#2

I wouldn’t do this program at all for a one-arm DB press - especially for rehab purposes. I’m not a PT or even remotely qualified to give advice for injuries. What I would do is find a way to train your legs, hips, abs and low back. They make up 100% of being strong - so rehab your shoulders and find a way to keep your legs somewhat strong.

But no way I’d do this program with DB’s. Get a belt squat, prowler, sled, RH and GHR.


#3

Thanks for the fast advice Jim. I’ll work on that. I have already started your prowler challenge this week using a sled strapped to my waist instead of prowler.


#4

OK now I have a goal. I keep my old equipment to breakdown and fashion new stuff. I’m going to make a RH and floor GHR.

Think I’ll use BBB style and just do 5x10 for these exercises.


#5

[quote]John Henry wrote:
OK now I have a goal. I keep my old equipment to breakdown and fashion new stuff. I’m going to make a RH and floor GHR.

Think I’ll use BBB style and just do 5x10 for these exercises.

[/quote]

I would suggest not even messing with any pressing if that’s what you’re referring to. Even if you don’t do any pressing you’ll likely have a decent strength disparity between the two arms, strengthening one will just increase the imbalance. If you can Squat then squat and do some of the stuff Jim suggested, leaving the pressing alone for now.


#6

[quote]Jaynick77 wrote:

[quote]John Henry wrote:
OK now I have a goal. I keep my old equipment to breakdown and fashion new stuff. I’m going to make a RH and floor GHR.

Think I’ll use BBB style and just do 5x10 for these exercises.

[/quote]

I would suggest not even messing with any pressing if that’s what you’re referring to. Even if you don’t do any pressing you’ll likely have a decent strength disparity between the two arms, strengthening one will just increase the imbalance. If you can Squat then squat and do some of the stuff Jim suggested, leaving the pressing alone for now. [/quote]

Hi, thanks for the input. No sir, not pressing, mostly thinking light bi/tri and row work. Possibly floor press so that my elbow doesn’t pass my body, I am working on setting my shoulder blade and ‘torque’ so that I’m in a strong position and doing lateral raises. (trying to teach myself now the pattern to be in a strong shoulder position)


#7

So floor GHR and reverse hyper are made! :slight_smile:

GHR, bloody hell! this really hurts/works the (tendon?) attached behind my knee, don’t really feel it anywhere else. is this okay? just means that’s my weak point?

RHyper, this does not feel good on my stomach, anyone else have this issue, the pressure feels horrible!