Disclaimer: I have something called Elhers-Danlos Syndrome. Basically, my joints are overly mobile genetically. Because of this, I couldn’t even jog or do wall pushups for the past 5 years. But after 2 hip surgeries and a lot of total body rehab, I’ve been cleared to lift weights again.
However, I still need A LOT of rehab exercises weekly, so I have to base my program and its length around that. I’ve lifted weights before for high school sports, so I’m not new to the principle of progressive overload.
Goal: Build basic strength and look like I lift again
The Split: (Choosing a once-a-week frequency to ease my joints into lifting again)
- All exercises ramped to one top set
- Plan is to gain strength for reps in each lift until I stall, then switch it out. When I stall out again, I’ll go back to the original exercise.
Day 1: Chest/Biceps (+ Rehab exercises)
- Dumbbell Bench Press
- Incline Dumbbell Press
- Given my joints, I’d rather avoid barbells with incline and flat pressing
- EZ Bar Curl
- Hammer Curl
Day 2: Legs (+ Rehab exercises)
- Leg Curl
- Front Squat
- All my squatting has to be done to a box per my surgeon’s orders to prevent me from going below parallel
- Romanian Deadlift
- Bulgarian Split Squat
- I have to do some unilateral work
- Calf work is part of rehab exercises
Day 3: Shoulders/Triceps (+ Rehab exercises)
- Overhead Dumbbell Press (Seated)
- Lateral Raises + Rear Delt Raises
- Close Grip Decline Press
- French Press
Day 4: Back (+ Rehab exercises)
- Barbell Row
- Seated Row (with cable or machine)
- Lat Pulldown
- Rack Pull
So what do you all think? Goal is to get strong as hell for reps on each + focusing on my rehab exercises to ensure that I can keep lifting.