Only Squats

Ben Moskowitz · 03-09-2008, 02:07 PM

The combination of [history of too many pressing movements as a n00b] + [bad posture] + [one too many bench presses] = rotary cuff sprain or something.

I don't want to train through the pain at all, but I figure that doing Olympic back squats won't stress my shoulder at all.

How many days/week can I squat (I know I won't be asking this later...haha)? What should be my 1-2 week "program?" I think my strength level is "intermediate," but I would be happy with linear gains a la Starting Strength.

EDIT: nevermind. I'm gonna squat 3x per week, alternating back and front squats until I get better. Throw in some short plyos, goodmornings, and I'm good to go.

Derek Simonds · 03-11-2008, 12:06 PM

Ben I just reread your initial post.

I squat 3 times per week no problem. For the last 3 weeks I have been following a full body workout 3 days per week. I have a little knee issue that precludes any contact so I can't really pull from the floor. Squatting is not a problem, other than I am not as strong as I should be.

Some other ideas would be to make sure to involve your posterior chain like good mornings but you could also throw in sled drags, RDL's suitcase DL's things like that.

One of your workouts you could do 1 legged stuff so that you are getting some stabilization work as well. Bulgarian split squats, lunges, weighted pistols those are good.

I would definitely do ab and back work together, planks OH S/U's B/E's

Sorry for the late reply, I meant to do it when I first read your post but got sidetracked.

John Alston · 03-11-2008, 12:40 PM

Some squatting programs for you
http://www.mikesgym.org/programs/ind...m&programID=46

Ben Moskowitz · 03-11-2008, 01:26 PM

Thanks for the tips guys!

I think it's good that I'm turning an injury into a "specialization program"...

Mike ODonnell · 03-11-2008, 01:58 PM

Add in some DLs as well, I can't imagine it will mess your shoulder up much and will stimulate those back muscles!

Dave Van Skike · 03-11-2008, 02:02 PM

Quote:

Originally Posted by Mike ODonnell

Add in some DLs as well, I can't imagine it will mess your shoulder up much and will stimulate those back muscles!

Once DL's get heavy they can be hell on shoulders, even with clean grip there's a lot of tension on the biceps tendon which right in the middle of the rotator cuff action.

Mike ODonnell · 03-11-2008, 03:22 PM

Quote:

Originally Posted by Dave Van Skike

Once DL's get heavy they can be hell on shoulders, even with clean grip there's a lot of tension on the biceps tendon which right in the middle of the rotator cuff action.

I've had (and still do) ext rot issues and as long as I kept it "tight" and flexed the lats and scapulars....didn't bother me at all. Just my personal observation.....but I wasn't do max load of 1RM either....just sets of 5-10 reps.

Allen Yeh · 03-12-2008, 04:47 AM

If you have bad posture already, I wouldn't know that I would recommend back squats?

Dave Van Skike · 03-12-2008, 09:51 AM

Quote:

Originally Posted by Allen Yeh

If you have bad posture already, I wouldn't know that I would recommend back squats?

Squats fix posture, body composition, national health care and international economies.

Allen Yeh · 03-12-2008, 10:00 AM

Quote:

Originally Posted by Dave Van Skike

Squats fix posture, body composition, national health care and international economies.

Just thinking that front squats would be better option.