Hi guys, I have about 15 years of training under my belt, but am currently de-trained for several months due to injury and am starting a new movement to accommodate a recent surgery, and decided to do kind of a SS protocol, so that's why I thought it was best to post here.
Specifically, I had a major shoulder reconstruction, and it's going to be a couple more months before I even start physical therapy, much less begin weight training seriously again. I've got some new hardware, a re-attached biceps tendon, and a brand new ligament, and two labrum repairs (both Bankart and SLAP) all in one shoulder now, so healing will be slow going.
So I'm pretty much stuck with 2-3 lower body movements, and abs, for the next several months. I have a prowler that i tie to my belt and drag around, but as of right now I'm still in a sling and can't do much.
This is what prompted me to buy a safety squat bar. I can rest it on my shoulders without pain, and it requires very little input from my hands. I can actually squat hands free if I really want to. So I decided to follow a Starting Strength-esque program with safety squat bar (SSB) squats. It forces you to stay much more upright and feels like a middle ground between a front squat and a low bar back squat, slightly more forward than a high bar back squat. Which is good because I've wanted to build up my quads more out of vanity anyway.
In the past I did SS after a long layoff with excellent results, ended up at about 310x5x3 on my squats before progress slowed considerably and I switched to 5/3/1, which I've done ever since, for about the last 3 years.
Today I did my first serious day of SSB with 175x5x3. Very humbling to say the least. I can't handle nearly the amount of weight as I'm used to with the SSB, and I'm also pretty de-trained right now anyway. So I figured SS would be the quickest way to get it up to snuff. I will probably progress at 10lbs per workout for the first couple workouts then go to 5 and ride that out until I either start to plateau or am able to resume some semblance of normal training.