I had surgery two weeks ago to remove a plate from my left arm. Long story short, pretty much no upper body training for 6-8 weeks minimum as the holes from the screws are still in my bone and need to heal. I risk a stress fracture if I do any pressing movements at all during that period.
That being said, I am cleared to squat heavy using my SSB.
Does anyone have a good squat only program I could use for the next 6-8 weeks where I squat 3X/week and fill in the other days with prowler work?
5/3/1 is on the burner for a bit, but hoping I can at least do something in the interim.
I have been doing the smolov and couldn’t recommend it more. The progressions are manageable as long as you are honest with yourself on using your max for the calculations. I used the same 90% weight estimate as for 5/3/1. Report back as I am curious about other’s experiences. It really is a program that works in the real world.
Be sure to stretch, the Agile 8 is recommended by most and I agree.
[quote]GoCal wrote:
I used the same 90% weight estimate as for 5/3/1. Report back as I am curious about other’s experiences. It really is a program that works in the real world.
[/quote]
So I assume you mean you took 90% of your current max for the baseline number? If so, I was thinking of doing the same. My current max is 400.
What are your thoughts on gear? i.e. knee wraps, belts etc? I squat with nothing right now other than a SSB from Elite. What do you think?
