Hey everybody! Iâ??m new to this forum, glad to be here. So hereâ??s the thing: I set up a new workout routine which is a powerlift/builder cross that I would like your opinions on.
Before you go on to reading the routine let me share something first. I had an ACL reconstructive surgery and meniscsectomy on my right knee 4 months ago. I chose a hamstring autograft.
Well there I was post surgery in nov/dec last year. Recovery and rehab was tougher than expected and I kinda drifted along in to a depression. Couldnâ??t get myself to work out or do anything with my life. Until recently! Decided itâ??s time to get a grip and I am now back in full strength and more motivated than ever! Anyways, back to my work out routine.
Oh wait, a little more about my physical therapy first. I started squatting two months ago with just a broomstick. Surgeon and physio told me to do a high # of reps so I did 30. Now Iâ??m lifting 120lbs with 20 reps. However, I got knee pain after a sumo deadlift session the other day and it still stings right on the surgical wound site. So I gotta stay away from deadlifts for a couple months…
Bent over rows 5x5
Pull Ups 3x6
Good mornings 1x15 (oh so weak!)
One arm dumbbell row 10x3
Day2 pecs, triceps, shoulders
Bench press 5x5
Incline dumbbell press 10x3
Military press 5x5
Good mornings 1x15
Day4 same as day1
Day5 same as day2
Iâ??ll also work on my rehab on two of the rest days. Those days are also dedicated to abs and mobility and stretching for deeper squats (and easier deadlift when that time comes).
Are there too few exercises in here? Every sessions feels a bit short.
One more thing to mention: I started this routine with pretty light weights so I will (hopefully) progress 5lbs on every 5x5 exercises every week.
Thanks guys looking forward to your answers