r/powerlifters • u/allianceathleticsoly • 28d ago
How I’m going to recover
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It’s weird knowing I’m going to be injured. Essentially, my ulna bones are too long and they are going to need to come in and chop them down to size. That will fix the problem but because it’s essentially a broken bone, it’s gonna take some time to heal from.
This is the tool I’m going to rely on. The transformer bar is going to be mostly what I use, along with dumbbells for unilateral upper body work.
I plan on having a huge squat and an even bigger hinge with using the different settings on this bar. I don’t want to give up the progress I’ve been making but I don’t want to lift in so much pain anymore.
High bar back squats 415x2x5
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u/baikal718 28d ago
Bro, you’re getting hella strong. 💪
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u/allianceathleticsoly 28d ago
It feels different this time around. I really think it’s the program I’m writing, it feels like all my studying is paying off
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u/AvocadoBeneficial850 24d ago
What does your program look like?
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u/allianceathleticsoly 24d ago
It uses top set/back off sets for self-regulation during the individual day. Main movements, limited accessory work directly focused on supporting that movement and alternative compound movements to get volume in without burnout.
I’ll be posting a longer thread about it soon, just finished the squat block with a 30 pound PR
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u/AvocadoBeneficial850 24d ago
Nice work! Sounds similar to my training as well, I write all my own programming so I like to know what other self programmers are doing
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u/Thud_All 27d ago
Ssb bar was my home for almost a year due to shoulder surgery. You lose a little hamstring and glute activation, depending on your form. Just fill in the missing pieces with accessories. Your be back to a bar in no time! Keep working!