Hey guys, I've been injured for years in multiple areas of my body, but finally have made strides this past year in terms of recovery and strength. Summer's coming up and I have access to my old high school's weight-room. Here's my workout schedule I planned.
Bodyweight and pistol squats, overhead presses, pullups, and planks.
Sumo deadlifts, pushups, rows, and planks.
Kettlebell swings, unilateral farmer's carries, sprints, and rolling-plank drills.
I'll be walking and doing mobility work everyday, and performing activation and assistance exercises for the respective days (rotator cuff stuff, VMO, etc.)
The volume/reps will be on the lower side, and the weight/intensity will be on the moderate or higher side. A lot of this work will start out practicing technique, hence the lower volume. For example, I'll do 3x5 reps for the overhead press, and gradually add weight. Or, I'll do dead-hangs for 3x5 seconds, increase time and sets, then eventually do negatives, increase time and sets, and then eventually do pullups.
What do you guys think? My goal is to build some strength, minimize my chance of injury, and not surpass my body's threshold for repair.
EDIT: What rep/set scheme should maximize connective tissue growth?
asked byMPie (743)
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on May 08, 2013
at 10:51 PM
Looks pretty solid, other than the absence of SQUATZ. The kind with a heavy bar on your back. Looks ok though. Since you are working out only 3 times a week I don't see any reason not to do pullups, bodyweight squats, pushups, and/or dips every time.