Fierce 5 and leg injury, I need your help...

[Kayna17]

Hey guys,

I've been running Fierce 5 (novice full body routine) for 6 weeks now and everything was going well until I pulled my right glute muscle while back squatting.
I just came back from my Dr who told me not to train lower body for at least 4 weeks. Obviously that's very depressing and I really don't know what to do. The options I was considering for the next weeks were either to :

- Continue the full body routine without lower body exercises (but that takes out a LOT of the program)

- Temporarily shift towards the Fierce 5 LPP routine by only doing something like : Push - Pull - Rest - Push - Pull - Rest - Rest

- Start a new LPP routine for the upcoming weeks like this one /showthread.php?t=149807833 without Leg day.

and then come back to my Full Body Fierce 5 routine.

What do you guys suggest ?

Thank you so much.

[ironwill2008]

Hey guys,

I've been running Fierce 5 (novice full body routine) for 6 weeks now and everything was going well until I pulled my right glute muscle while back squatting.
I just came back from my Dr who told me not to train lower body for at least 4 weeks. Obviously that's very depressing and I really don't know what to do. The options I was considering for the next weeks were either to :

- Continue the full body routine without lower body exercises (but that takes out a LOT of the program)

- Temporarily shift towards the Fierce 5 LPP routine by only doing something like : Push - Pull - Rest - Push - Pull - Rest - Rest

- Start a new LPP routine for the upcoming weeks like this one /showthread.php?t=149807833 without Leg day.

and then come back to my Full Body Fierce 5 routine.

What do you guys suggest ?

Thank you so much.

Other than following your doc's orders to the letter, just do what you're able to do that doesn't aggravate your injury.


Minor injuries will very likely happen to everyone sooner or later; the idea is to not allow them to become major, chronic problems.

[sooby]

continue to run the program without the exercises that cause you to aggrevate your injury.

[Kayna17]

continue to run the program without the exercises that cause you to aggrevate your injury.

So the routine will look like :

Workout A
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Overhead Press 3x5
Lat Pulldowns 3x8
Ab work 2x15/Bicep curls 2x10 Superset

Isn't there anything I can add (especially to B) to increase the volume ?

[Kayna17]

Here's what I did :

Workout A
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
// Ab work 2x15/Bicep curls 2x10 Superset

Workout B
Overhead Press 3x5
Lat Pulldowns 3x8
Ab work 2x15/Bicep curls 2x10 Superset
// Chest flies 3x12
// Calf raises 2x15/Tricep pressdowns 2x10 Superset

Is this correct in terms of balance / will it hinder the program progression ?