De-Load weights
Front Squat (off 115kg max)
5 x 50, 60kg
5 x 65kg
5 x 70kg
5 @ 75kg
Trap Deadlift (off 230kg max)
5 x 75, 115kg
5 x 125kg
5 x 140kg
5 @ 150kg
Seated Calf Raise
8 x 45, 70, 95, 95, 95#
1 to 10, 10 to 1 Pyramid
- pullup x1
- pushup x2
- situp x3
Neck exercises x20
DB Shrug @ 50# x20
8-count Burpee x10
Max Pushup in 2minutes: 79
Max situp in 2minutes: 75
Max pullups: 17
Front Squat (off 115kg max)
5 x 50, 60kg
5 x 65kg
5 x 70kg
5 @
Trap Deadlift (off 230kg max)
5 x 75, 115kg
5 x 125kg
5 x 140kg
5 @ 150kg
Seated Calf Raise
8 x 45, 70, 95, 95, 95#
1 to 10, 10 to 1 Pyramid
- pullup x1
- pushup x2
- situp x3
Neck exercises x20
DB Shrug @ 50# x20
8-count Burpee x10
Max Pushup in 2minutes: 79
Max situp in 2minutes: 75
Max pullups: 17
3 comments:
Hey Andrew
just got a stress fracture from basketball so im out for 6 to 10 weeks
with a boot on.....
as an active person what exercises could you recommend for the next 10 weeks to focus on?
great blog as per usual
cheers
jon
I'd focus on your upper-body and abs. Only thing I can anticipate you doing with your lower-body is swimming. Obviously, check this over with your doctor first. Stress fractures take a good deal of time to heal and then will require you to slowly re-enter your impact activities. All the best in your healing process.
ta Andrew!!
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