So I had an operation on my ankle and I wont be able to bear any weight on it for 8 weeks, really can’t get back to legs for another 12 at least. I wanted some recommendations for a program in the meantime. I really want to focus on getting my bench up and my pull-up stronger. I can’t work legs so I might as well focus on and blast my upper body. I go to school and am not working as I can’t stand… I have lots of time to recovery and my diet is solid. Because of this I feel I can get away with quite a bit of frequency and volume. I will take full advantage of recovery techniques and pre and post WO nutrition.
195x1 max bench
10-12 strict dead hang pulls
I wanted to base the workouts around the following exercises -
BB bench variations
seated OH pressing
tricep pull downs
I can’t do any standing rowing.
My questions are -
If I want to workout upper body 4 or 5 days/week what are some options for volume and intensity ?
Full upper body each day or push/pull split ?
Basically, what would you do if you wanted to hyper-focus on bench and pull-ups for 12 weeks? If you had to increase those two lifts as much as you could in that time period?
Also- I’m working off some nice muscle memory and should be able to make quick gains. A year ago I was a fair bit heavier and a fair bit stronger. I have been pretty much out of the gym for the last while for various reasons so I have lost a lot of weight.
Thanks for the suggestions.