T Nation

Program Advice

Over 35 Lifter
#1

Hey, im nearly 42, about 5’8" and 85kg. I was working on improving my bench recently with a goal of 140kg 1RM. I managed 125kg however, 3 weeks ago I fractured my fibula playing cricket at the beach (trying to catch a ball with a 1 hand leap that went terribly wrong).

The fracture is right at the end of the bone and doesnt effect weight bearing, however, as I did grade 3 ligament damage I wear a moon boot for support.

The question now is, what should I do training wise? I can do legs on machines (leg press, extension, curl etc) but due to the shape of the boot I cant really squat, deadlift or do explosive olympic lifts. Nor can I get a decent leg drive on bench.

So what should I do? I dont want to lose too much of my bench gains and I want to minimise atrophy in my legs as much as possible. Any ideas?

#2

[quote]Oldnbroken wrote:
Hey, im nearly 42, about 5’8" and 85kg. I was working on improving my bench recently with a goal of 140kg 1RM. I managed 125kg however, 3 weeks ago I fractured my fibula playing cricket at the beach (trying to catch a ball with a 1 hand leap that went terribly wrong). The fracture is right at the end of the bone and doesnt effect weight bearing, however, as I did grade 3 ligament damage I wear a moon boot for support.

The question now is, what should I do training wise? I can do legs on machines (leg press, extension, curl etc) but due to the shape of the boot I cant really squat, deadlift or do explosive olympic lifts. Nor can I get a decent leg drive on bench.

So what should I do? I dont want to lose too much of my bench gains and I want to minimise atrophy in my legs as much as possible. Any ideas?[/quote]
Just keep benching and do the above exercises you mentioned for lower body.

#3

Are you concerned about not using your legs during the bench? Nothing wrong with taking legs out of the equation by placing them on the bench and putting more focus on your upper body during the bench. you won’t bench as much, but you will work your upper body pushing muscles quite hard. By the time you are healed and ready to brace yourself with legs on your bench, you should be ready to pursue your PR.