Reply
Results 1 to 13 of 13
  1. #1
    Banned sheepyd's Avatar
    Join Date: Mar 2009
    Posts: 1,016
    Rep Power: 0
    sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250)
    sheepyd is offline

    Squat replacement

    Hey guys,

    Sprained my ankle 2 weeks ago. By my first squat session if was feeling better, during today's session it actually feels worse, in a different spot than when I first injured it. Seeing as I'm on 5/3/1 I just did the prescribed reps and left, but my form was so altered my right quad feels tweaked and I'll get it xrayed this week.

    Anyway, I'm going to want to stay away from squatting for at least 2 weeks, so any suggestions on how to reprogram a 5/3/1 squat day without squatting? I was thinking of heavy walkouts and some sort of hamstring exercise to start with...
    Reply With Quote

  2. #2
    SFW and grow a beard Blarnee_92's Avatar
    Join Date: Nov 2007
    Location: Somerset, New Jersey, United States
    Age: 32
    Posts: 2,158
    Rep Power: 1275
    Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000) Blarnee_92 is just really nice. (+1000)
    Blarnee_92 is offline
    i would rest my ankle completely, no lifting at all. Considering you have no idea how serious the injury is, you shouldn't mess with it
    **New Jersey Crew 732**

    The Barbender Bartender
    Reply With Quote

  3. #3
    Registered Abuser endpoint's Avatar
    Join Date: May 2009
    Location: ACT, Australia
    Age: 44
    Posts: 3,001
    Rep Power: 6333
    endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000)
    endpoint is offline
    Originally Posted by sheepyd View Post
    Hey guys,

    Sprained my ankle 2 weeks ago. By my first squat session if was feeling better, during today's session it actually feels worse, in a different spot than when I first injured it. Seeing as I'm on 5/3/1 I just did the prescribed reps and left, but my form was so altered my right quad feels tweaked and I'll get it xrayed this week.

    Anyway, I'm going to want to stay away from squatting for at least 2 weeks, so any suggestions on how to reprogram a 5/3/1 squat day without squatting? I was thinking of heavy walkouts and some sort of hamstring exercise to start with...
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
    Reply With Quote

  4. #4
    Banned sheepyd's Avatar
    Join Date: Mar 2009
    Posts: 1,016
    Rep Power: 0
    sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250) sheepyd has a spectacular aura about. (+250)
    sheepyd is offline
    Originally Posted by endpoint View Post
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
    Kneeling squats sound good thanks man! Repped.
    Reply With Quote

  5. #5
    Is a Turtle Torrtrefireto's Avatar
    Join Date: Jan 2006
    Location: Georgia, United States
    Age: 34
    Posts: 14,092
    Rep Power: 7934
    Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000) Torrtrefireto is a name known to all. (+5000)
    Torrtrefireto is offline
    Originally Posted by Blarnee_92 View Post
    i would rest my ankle completely, no lifting at all. Considering you have no idea how serious the injury is, you shouldn't mess with it
    The smart money's right here.
    771/645/622 Single Ply
    Reply With Quote

  6. #6
    Stand Strong jmt92's Avatar
    Join Date: May 2007
    Location: Florida, United States
    Age: 31
    Posts: 7,929
    Rep Power: 11449
    jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000)
    jmt92 is offline
    Originally Posted by Torrtrefireto View Post
    The smart money's right here.
    this.
    Until you get it checked out, at most maybe some upper body stuff, but still light until you see if it's serious or not.If it isn't, hit up the glute ham riases(if it's safe enough), single leg curls, maybe single leg squats on your good leg, single calve raises, and upper stuff.Just be careful man, theirs a difference between being dedicated and being a dumbass.
    We the type of crew, to get fresh just to sit in the living room.-Bill O'Reilly

    Kuchi Kopi Alliance
    Reply With Quote

  7. #7
    Registered Abuser endpoint's Avatar
    Join Date: May 2009
    Location: ACT, Australia
    Age: 44
    Posts: 3,001
    Rep Power: 6333
    endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000)
    endpoint is offline
    Originally Posted by test_titan92 View Post
    this.
    Until you get it checked out, at most maybe some upper body stuff, but still light until you see if it's serious or not.If it isn't, hit up the glute ham riases(if it's safe enough), single leg curls, maybe single leg squats on your good leg, single calve raises, and upper stuff.Just be careful man, theirs a difference between being dedicated and being a dumbass.
    I would rather be doing GHRs and reverse hypers than skipping everything
    Reply With Quote

  8. #8
    kracht whore lifterg's Avatar
    Join Date: Nov 2004
    Age: 63
    Posts: 1,543
    Rep Power: 1776
    lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000)
    lifterg is offline
    I've squatted on sprained ankles. If you have a wide stance there is minimal ankle movement.

    Walking out is the most dangerous/unstable part.
    Reply With Quote

  9. #9
    Stand Strong jmt92's Avatar
    Join Date: May 2007
    Location: Florida, United States
    Age: 31
    Posts: 7,929
    Rep Power: 11449
    jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000) jmt92 is a splendid one to behold. (+10000)
    jmt92 is offline
    Originally Posted by endpoint View Post
    I would rather be doing GHRs and reverse hypers than skipping everything
    but still, if it's bad then he could make it worst.I agree it's probably just a minor sprain and it woud help to do some ghrs and reverse hypers, but if it's bad those exercises could agravate it more.
    We the type of crew, to get fresh just to sit in the living room.-Bill O'Reilly

    Kuchi Kopi Alliance
    Reply With Quote

  10. #10
    Registered Abuser endpoint's Avatar
    Join Date: May 2009
    Location: ACT, Australia
    Age: 44
    Posts: 3,001
    Rep Power: 6333
    endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000)
    endpoint is offline
    Originally Posted by test_titan92 View Post
    but still, if it's bad then he could make it worst.I agree it's probably just a minor sprain and it woud help to do some ghrs and reverse hypers, but if it's bad those exercises could agravate it more.
    Nope. just move the padding on the GHR, and move the strap on the reverse hyper.

    You can use a crutch to walk to the machine if you need to.
    Reply With Quote

  11. #11
    I sleep with my fan on... nekkidbear's Avatar
    Join Date: Nov 2004
    Location: Midland, Michigan, United States
    Posts: 11,503
    Rep Power: 20902
    nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000) nekkidbear has much to be proud of. One of the best! (+20000)
    nekkidbear is offline
    Originally Posted by endpoint View Post
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
    What is a kneeling squat?
    Meow
    Reply With Quote

  12. #12
    Registered Abuser endpoint's Avatar
    Join Date: May 2009
    Location: ACT, Australia
    Age: 44
    Posts: 3,001
    Rep Power: 6333
    endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000) endpoint is a name known to all. (+5000)
    endpoint is offline
    Originally Posted by nateakabear05 View Post
    What is a kneeling squat?
    Its a squat....where you are kneeling.

    something like this:

    Reply With Quote

  13. #13
    kracht whore lifterg's Avatar
    Join Date: Nov 2004
    Age: 63
    Posts: 1,543
    Rep Power: 1776
    lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000) lifterg is just really nice. (+1000)
    lifterg is offline
    You sure that's an exercise.

    It looks like Dorf on Powerlifting.

    http://www.youtube.com/watch?v=pEig1D4sJdI
    Reply With Quote

Similar Threads

  1. left patellar tendinitis - Squat replacement?
    By hobbes01721 in forum Injury Recovery And Prevention
    Replies: 4
    Last Post: 06-15-2008, 08:54 AM
  2. Squat Replacement?--Reps to Replies
    By PaC-mAn8 in forum Exercises
    Replies: 27
    Last Post: 11-28-2007, 12:07 PM
  3. Rippetoe: squat replacement? (due to injury)
    By kwade in forum Workout Programs
    Replies: 4
    Last Post: 11-04-2007, 04:59 PM
  4. Squat Replacement due to injury
    By Chad777 in forum Powerlifting/Strongman
    Replies: 7
    Last Post: 10-14-2007, 09:24 PM
  5. Squat Replacement
    By likeatalltree in forum Workout Programs
    Replies: 6
    Last Post: 03-31-2007, 08:02 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts