Opinions for Final Limping Phase

I. Kay · 10-07-2004, 09:37 PM

Next week I start the last phase of Limping. I've been changing my upperbody routine every three weeks along with it. I think that next I want to try out Chad Waterbury's routine for hypertrophy (and will probably continue it on into whatever my next leg routine will be).

http://www.t-nation.com/readTopic.do?id=459213

I'm not usually hypertrophy-oriented, but a little size-gain in the months before I see my brothers for the first time in a year is understandable, right?

Here's what I'll be doing:
(supersetted according to a1+a2, etc.)

DAY 1

(a1) BB Bench Press 8x3
(a2) BB Bentover Rows 8x3

(b1) Weighted Dips 8x3
(b2) Chinups 8x3

DAY 2

(a1) DB Bench Press 4x10
(a2) DB Bentover Rows 4x10

(b1) Dips 4x10
(b2) Supine-Grip Pulldowns 4x10

Any suggestions/problems?

Thanks-

quaribc · 10-08-2004, 10:24 AM

just out of curiosity...had you already had superstrength that supposed to complement limping? or did you just forgo that routine altogether??

I. Kay · 10-08-2004, 10:32 AM

I decided against SS because it required quite a bit of direct shoulder work and pressing exercises (especially in the beginning) and when I started this I was having major shoulder pain.

I've had chronic pain/aching in my right shoulder since pitching in HS.

So I designed my own upper-body routine to fit my situation.

Also, SS seemed to be of such high volume, and I wanted to really concentrate on my legs. So I've kept my upper-body stuff to fewer sets/reps than legs.

Alwyn · 10-08-2004, 10:42 AM

Quote:

Originally posted by RockHard:
I decided against SS because it required quite a bit of direct shoulder work and pressing exercises (especially in the beginning) and when I started this I was having major shoulder pain.

I've had chronic pain/aching in my right shoulder since pitching in HS.

So I designed my own upper-body routine to fit my situation.

Also, SS seemed to be of such high volume,

SS is actually pretty low volume compared to what you have chosen. Day one of your new workout has 32 sets. I don't think SS goes much past 12 sets per workout.

Also with shoulder problems I'm not sure doing so many dips and db bench presses (12 sets of each per week) is your best choice.

AC

Alwyn · 10-08-2004, 10:45 AM

I. Kay · 10-08-2004, 11:25 AM

Thanks Alwyn. My shoulder is actually doing very well now. I've been doing all sorts of rotator-cuff work, and I went very light on shoulder/pressing movements. But now it's a good nine weeks into it, and I'm feeling up to more shoulder-involvement and higher volume again.

Do you think the volume is still too high after 9 weeks? I feel up to it, but I don't know much about actual healing-periods.

Alwyn · 10-08-2004, 01:10 PM

Quote:

Originally posted by RockHard:

Do you think the volume is still too high after 9 weeks? I feel up to it, but I don't know much about actual healing-periods.

It's just a big jump. So you could do SS or stay with this progam and maybe start with less total sets and ease your way up over four weeks ?

AC

I. Kay · 10-08-2004, 01:16 PM

Quote:

Originally posted by Alwyn:

quote:
Originally posted by RockHard:

Do you think the volume is still too high after 9 weeks? I feel up to it, but I don't know much about actual healing-periods.

It's just a big jump. So you could do SS or stay with this progam and maybe start with less total sets and ease your way up over four weeks ?

AC [/quote]Ok, I see what you mean.

I don't want to start SS right now, because of scheduling. If I were to start next week, I would have exactly 12 weeks left before I fly home for Christmas, which means no access to a gym. I know the program is four 3-week phases, but that leaves no room for any rest weeks.

How about starting with 6x3's and 3x10's? That cuts out 12 sets each week.

austintwo · 10-08-2004, 03:07 PM

Congrats on getting to the end of LL - that definitely takes some sacking up!! Have you seen some good gains?

I. Kay · 10-08-2004, 05:08 PM

Quote:

Originally posted by austintwo:
Congrats on getting to the end of LL - that definitely takes some sacking up!! Have you seen some good gains?

Today I did a set of 5x245 in the squat. That's about 30 pounds more than I ever did before Limping. [img]smile.gif[/img]

austintwo · 10-08-2004, 05:48 PM

That's awesome RH - those Ian King programs are just effective - nothing else to say about them!!

Ikan Twin · 10-09-2004, 09:29 AM

Quote:

Originally posted by RockHard:
Thanks Alwyn. My shoulder is actually doing very well now. I've been doing all sorts of rotator-cuff work, and I went very light on shoulder/pressing movements. But now it's a good nine weeks into it, and I'm feeling up to more shoulder-involvement and higher volume again.

Do you think the volume is still too high after 9 weeks? I feel up to it, but I don't know much about actual healing-periods.

RH, another option is to do JM Presses instead of the low rep dips & Tate Presses instead of the high rep dips. both are compound triceps movements that are much easier on the shldrs than dips, at least for me.

I. Kay · 10-09-2004, 12:20 PM

Ikan: I'll check those out! Thanks-