Please see this post first to see what I am working with injury wise:
http://www.ironaddicts.com/forums/showthread.php?t=8972
Well, it's been about 10 months of me dicking around mostly not training and trying to heal. During that time I have healed a lot, but also made my left knee worse doing relatively heavy safety bar squats with bands that helped stabilze knee posistion--or so I thought.
What can I do all out? Not a lot unfortuntaly, the bullet in my hip is the most limiting factor. I can't get down in a full squat or deadlift posistion without it feeling like a screwdriver is being inserted in my right glute and twisted. I have been pulling the sled a lot and doing "whatever workouts" because some days I can do "some things" and other days those same things hurt. I figured out what I can do pain free without going too heavy and starting this week I am going to start lifting doing this routine seriously. Don't luagh at the lift selection unless you have had a serious injury or two:
Monday Arm/Shoulder
Overhead tricep extensions with DB's 4 x 10
Band Barbell Curls 4 x 10
Tricep pushdowns 4 x 10
Preacher Curls 4 x 10
Lateral Raises 10 x 10, or 3 triple drop sets
Tuesday Legs
Half Squats 2 x 10, or 1 x 20
Rack Deads 2 x 10 or 1 x 20 Going heavy even doing half squats kills my glute
Glute/Ham 3 x 10
Wed sled light
Thursday Chest/Back
Dips 4 x 10
Incline DB presss LIGHT TUT sets 4 x 12, or 2-3 drop sets
Partial chins 4 x 10 (I can't go all the way down or my rotators kill)
T-bar Rows 4 x 10
Friday sled, HEAVY
Saturday repeat
Baby steps
IA
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