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Thread: Only training the upper body for a couple of weeks

  1. #1
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    Default Only training the upper body for a couple of weeks

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    I have acquired a leg injury that is persistent and wont go away, the question isn't about the injury and I know a video would be needed to diagnose it. I am considering taking 1-2 weeks off squatting (and possibly deadlifts as well) to let it heal up. Given that I will no longer be training my lower body, is there any adjustments to the program that I can make to train my upper body differently since I wont be stressing my body with heavy squats 3 times a week? Currently benching 210 3x5 and pressing 138 3x5. For example, upping the bench/press frequency or adding in certain assistance exercises, or should I continue with the program excluding the lower body lifts?

  2. #2
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    How do you propose to do these lifts without your lower body?

  3. #3
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    I'd like to see you press without your lower body. Should be interesting.

  4. #4
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    I would progress the upper body lifts normally - linear progress is already the best thing. I see no good reason to change anything, especially considering the very short bout you plan to take. Hopefully you can get back to regular training soon.

  5. #5
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    before you continue it's crucial to consult a doctor first to asses your injury

  6. #6
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    The lower body lifts might not be trained, but the lower body must be *rehabilitated.* Whatever form this takes is up to you. But in any event, if you are recovering from an injury, you do not have an excess of recovery capacity which can be contributed towards the upper body lifts: the extra stress you "save" by training heavy is made up for by the stress of recovery from the injury, or at least is in the ideal case. If you "lay off" the lower body lifts but add in a bunch of extra shit, you have not "laid off" anything.

  7. #7
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    Quote Originally Posted by mark031111 View Post
    before you continue it's crucial to consult a doctor first to asses your injury
    Our silly friend Mark makes a point: what is the injury?

  8. #8
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    I'm not sure what the injury is. I made a post about it and you told me to submit a form video which is fair enough and I understand that, but I don't feel comfortable filming a video and posting it on here which may likely render discussion about the injury irrelevant since there's no way to diagnose it (though if anyone still has some input I'd be grateful to hear it). That's why I left it out of this post.

    Although I don't want to post a video, I've read the squat mechanics and I was training with professionals for several weeks with them looking over my squat form and they corrected some very slight problems, and now I am very confident that my squat form is fine (and so were they), these were proper strength coaches. I don't believe that this injury is due to a form issue.

    About the injury: Its a soreness in the outside of my upper leg a little bit below what I believe (could be wrong) is the greater trochanter. It turns into a sharper pain whenever I push against the floor e.g: out of the bottom of the squat, standing out of a chair, going up steps.
    It came on from squats, wasn't too bad at first but then got worse, I can still squat with it (though I am aware of the pain), its not some terrible debilitating thing. When I take time off I can feel it going away slowly but squats aggravate it and bring it back. It's not very bad in day to day life but I still notice it. There wasn't a sudden moment where I injured myself, I just remember feeling this discomfort after squats one day and I think continuing on with the 3x per week squats didn't let it heal properly. Appreciate it guys.

    I had this sudden stall out at 340lbs on the squat which I wasn't anticipating so I did a reset and I'm almost back at 340 pounds again and the sets are feeling better. I believe that the stall was due to a lack of recovery but if I somehow stall out again I will let the injury fully heal itself and then try to break the stall once its healed.

  9. #9
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    Quote Originally Posted by RealGlass View Post
    I'm not sure what the injury is. I made a post about it and you told me to submit a form video which is fair enough and I understand that, but I don't feel comfortable filming a video and posting it on here which may likely render discussion about the injury irrelevant since there's no way to diagnose it (though if anyone still has some input I'd be grateful to hear it). That's why I left it out of this post.
    You're not sure what the injury is, and we're not sure what the injury is, but you want to discuss the injury. How?

    Although I don't want to post a video, I've read the squat mechanics and I was training with professionals for several weeks with them looking over my squat form and they corrected some very slight problems, and now I am very confident that my squat form is fine (and so were they), these were proper strength coaches. I don't believe that this injury is due to a form issue.
    If you're confident that your form is fine, how do you explain this:

    It came on from squats, wasn't too bad at first but then got worse, I can still squat with it (though I am aware of the pain), its not some terrible debilitating thing. When I take time off I can feel it going away slowly but squats aggravate it and bring it back. It's not very bad in day to day life but I still notice it. There wasn't a sudden moment where I injured myself, I just remember feeling this discomfort after squats one day and I think continuing on with the 3x per week squats didn't let it heal properly
    .
    Or this:

    I had this sudden stall out at 340lbs on the squat which I wasn't anticipating so I did a reset and I'm almost back at 340 pounds again and the sets are feeling better. I believe that the stall was due to a lack of recovery but if I somehow stall out again I will let the injury fully heal itself and then try to break the stall once its healed.
    At this point, I'm not going to approve a squat video anyway, so just consult with your professionals.

  10. #10
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    starting strength coach development program
    Quote Originally Posted by RealGlass View Post
    Its a soreness in the outside of my upper leg a little bit below what I believe (could be wrong) is the greater trochanter. It turns into a sharper pain whenever I push against the floor e.g: out of the bottom of the squat, standing out of a chair, going up steps.
    I experienced something similar with a herniated lumbar disc. Look up the "lying leg test" and try it yourself, this might confirm the diagnosis. Don't waste money on an MRI or PT if that test leads you to believe that's what it is.

    I stopped training for a long time when this happened to me, and I regret it. It eventually went away on its own.

    I have used Tempo Squats with a 3-1-2 count several times to help rehab and correct technique problems that contribute to any injury I think is squat related. Usually after a week or so I've been able to add weight again. Will Morris' recommendation. Maybe try those instead of stopping altogether.

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