T Nation

Rehab Training Template (Powerlifting)


#1

Hi Jim. I need to rehab/fix my weak points in body, I mean:

  • weak arms
  • not full scapular retraction
  • weak VMO
  • concave back (weak ab, butt, too strong hip flexors, internal rotators)
  • calf
  • contracture chest

Have you got any tips to rehab that without leaving 5/3/1? Or I just should do this?


#2

I'm confused are you hurt? Rehab usually pertains to injuries. If you are worried about weak point, choose accessory lifts that bring those weak points up. That's what accessory work is for. Looking at your list you probably are over thinking a little bit. Weal arms work arms, scapular retraction (I don't know how the you can tell this) do pull Aparts and face pulls, calves well do calves...The rest sounds like insecurities that can't be addressed by exercise. Sorry if I sound blunt but I think honesty is better.


#4

I understand. Anyway I want to focus on fixing my weak points for next 4 weeks. I started today and it looks like this:

DAY 1 (upper body)
1A - Face Pull, close ramp - 3 x 10, 3012, 0s
1B - Biacromial Bench Press, close ramp - 3 x 10, 3110, 90s
2A - Close Grip Pull-Ups - 3 x 10, 3010, 0s
2B - DB Push Press - 3 x 10, 3010, 60s
3A - DB Row - 3 x 10, 3012, 0s
3B - Incline Flies - 3 x 10, 3110, 60s
4A - Hammer Curl, close ramp - 4 x 12, 3010, 0s
4B - One Arm Tricep Pushdown, close ramp - 4 x 12, 3010, 60s

Day 2 (lower body)
1A - Poliquin Step Up - 3 x 20, 3010, 0s
1B - Single Leg Calf Raise - 3 x 20, 2111, 30s
2 - Squat ATG (high bar) - 4 x 10, 3010, 90s
3A - Single Leg Deadlift - 4 x 10, 4010, 0s
3B - Single Foor Elevated Glute Bridge - 4 x 10, 3011, 60s
4 - Side Bend - 4 x 20, 30s
5 - Plank - 4 x max, 60s

Day 3 (upper body)
1A - Trap 3 Raise - 3 x 20, 3010, 0s
1B - Dips, close ramp - 3 x 12, 3010, 60s
2A - Cable Pulldown, close ramp - 3 x 12, 3012, 0s
2B - Press Behind Neck - 3 x 12, 3010, 60s
3A - Chest Supported T-Prone - 3 x 12, 3010, 0s
3B - DB Incline Press - 3 x 12, 3010, 60s
4A - Incline DB Curl, close ramp - 4 x 12, 3010, 0s
4B - EZ Bar Extension, close ramp - 4 x 12, 3010, 60s

Day 4 (lower body)
1 - Front Foot Elevated Split Squat - 3 x 15, 3010, 45s
2 - Snatch Deadlift, close ramp - 4x10, 3010, 90s
3 - Overhead Squat - 3x10, 3110, 90s
4A - Single Leg Curl, close ramp - 4 x 12, 3010, 0s
4B - Hip Thrust, close ramp - 4 x 12, 3010, 60s
5 - AB Roller - 4 x 15, 4010, 60s

After that I want to pick BBB or Powerlifting Off-Season template.

Have you ever doing second one?


#5

Looks complicated


#6

Seconded. But if you're confident its going to work then go for it. For such a specific goal I think I'd rather run a program made by experienced coaches with a lot of knowledge about corrective exercise ("Neanderthal No More") but to each his own.


#7

Omg that's like a joke right? That is an insane amount of volume. Dude you can't look at training templates of advanced lifters and/or steroid users (all bodybuilders) and do the same amount of work you are just asking to stall or get hurt. Have you ever heard of the 80/20 rule? Basically, it means you get 80% of your results from 20% of the work.

In the case of 5/3/1 you get most of the result from the barbell lifts; supplementary and accessory lifts are just there to help with additional hypertrophy and bring up lagging body part. Anything that distracts or takes energy from the progress and recovery from the main lifts should be eliminated.

That program above looks like it was copied and pasted from a flex or some other meat head magazine. If you want to do this fine, no one can stop you, but I will say that it is not sustainable and in about 3-6 weeks you will burn out or get hurt.


#8

The person that did this assessment - he didn't offer any advice? Or was the "follow up training" not part of the assessment? It seems like the assessment was very thorough so I would contact the PT and see if he/she could recommend the appropriate protocol.


#9

Yes Jim, this program above send me the same person which recognized my weak points. It's not copied from anywhere.


#10

Based on BBB, looks fine?

Day 1
Bench Press - 5/3/1
Face Pulls + Biacromial Bench Press - 5 x 10
Dumbbell Row + Incline Flies - 5 x 10
Rope Hammer Curl + Tricep Pushdown - 4 x 10

Day 2
Deadlift - 5/3/1
Snatch Grip Deadlift - 5 x 10
Single Leg Deadlift + Single Leg Elevated Glute Bridge - 3 x 10
Hanging Legs Raise - 5 x 15

Day 3
Press - 5/3/1
Chest Supported T-Prone + Incline Dumbbell Press - 5 x 10
Cable Pulldown + Press Behind Neck - 5 x 10
Barbell Curl + Rope Pushdown - 4 x 10

Day 4
Squat - 5/3/1
Squat ATG High Bar - 5 x 10
Poliquin Step-Up + Single Leg Calf Raise - 3 x 10
Legs Curl - 5 x 10

After 4 weeks of this I'll switch to off-season powerlifting template.


#11

I'm still confused as to how a PT diagnosed you with "weak arms". Seems kind of general and like maybe that wasn't true.

Anyway, I'm no PT and you can't really diagnose or RX over the Internet. Use a full ROM, use the assistance work to help balance and do a "training weak point" analysis to assess your true weak points.


#12

He asked about photos, videos and strength structures.


#13

Ok I decided to do something else. I just finished Beyond 1.3 so I'll do my job and start last part 1.4 as it's written. No more complications.


#14

This looks like a program designed by Charles Poliquin or one of his trainers. Was it?


#15

No, but maybe he modeled on Poliquin's program.