Yesterday I had surgery on my leg to decompress a nerve, which required cutting into my leg to remove a benign cyst attached to my tibia head. This will hopefully allow my neuropathy and drop foot to heal, but nerve healing is slow. I can’t flex my left foot, and will have to wait for the nerve to heal. That said, once the acute pain and incision from the surgery heals I am encouraged to be active again within reason.
So, I want to start planning some workouts. I think next week I can start, but will have to skip out on lower body work for at least a few weeks and then start light. I really despise “bro splits”, but want to work out more often since I can’t play sports or run.
Can anyone suggest some templates/modifications for 531? Should I run all push as my main lifts (BP, OHP, weighted dips) with pull ups/rows and abs/core as assistance? Is that too much heavy push? Should I do BP, OHP, and weighted pull ups as the main lifts? Is there anyway to plan a 4-day week with no lower body and not too bro-split focused?
Also, for conditioning, I probably can’t do much for at least a few weeks. Do you think arms-only airdyne is a good option? I can’t really think of much else. I can do some walks, but those are supposed to be short and not at a fast pace.
If anyone asks what my goals are, it’s just to keep getting better and stronger at what I can do for now. My other goal, of course, is to train smart to allow my body to heal.
Thanks for any tips.