Hi guys,
Long story short, im going in the ADF in around 10-11 weeks ( 10th May ) and i have pulled a muscle in my lower lat/oblique area today while pulling a 185kg deadlift at week 8 of the 200kg PPP program, pretty bummed out cause i reckon i had the 200kg in me in a few weeks time but oh well shit happens, the injury is only mild its painful but will heal in a week or 2 if i dont push it.
I have considered stopping doing my current routine of compound lifting until i complete basic training ( around 22 weeks from this current date ) and concentrate more on general cardio and body weight stuff like push ups, chins, burpees, dips etc. With the main focus on not getting an injury, lifting heavy is something i love but its risky and this is my career and i cannot risk missing out on my job due to an injury doing heavy compound lifting.
My biggest concern is i dont want to lose all the mass i have worked my arse off to get, im currently 87kg with around 15 or so % BF. I would like to maintain as much of the lean mass i can if possible.
Do any of you guys have a suggestion of some kind of program or best method of doing this? Or should i just keep lifting and try to not push to hard ( still risky as i will want it bad enough to push i cant help it ).
Nutrition i will keep at a clean and high protein kind of diet, just a few calories short of what i currently am on ( 3500 cal a day ) and hopefully it should help maintain some mass.
Am i kidding myself about keeping any of this lean mass for 22 weeks without heavy lifting? Ive never attempted it before so i have no idea of the outcome. If anyone has any advice please feel free to throw it up, even if its critical!
Long story short, im going in the ADF in around 10-11 weeks ( 10th May ) and i have pulled a muscle in my lower lat/oblique area today while pulling a 185kg deadlift at week 8 of the 200kg PPP program, pretty bummed out cause i reckon i had the 200kg in me in a few weeks time but oh well shit happens, the injury is only mild its painful but will heal in a week or 2 if i dont push it.
I have considered stopping doing my current routine of compound lifting until i complete basic training ( around 22 weeks from this current date ) and concentrate more on general cardio and body weight stuff like push ups, chins, burpees, dips etc. With the main focus on not getting an injury, lifting heavy is something i love but its risky and this is my career and i cannot risk missing out on my job due to an injury doing heavy compound lifting.
My biggest concern is i dont want to lose all the mass i have worked my arse off to get, im currently 87kg with around 15 or so % BF. I would like to maintain as much of the lean mass i can if possible.
Do any of you guys have a suggestion of some kind of program or best method of doing this? Or should i just keep lifting and try to not push to hard ( still risky as i will want it bad enough to push i cant help it ).
Nutrition i will keep at a clean and high protein kind of diet, just a few calories short of what i currently am on ( 3500 cal a day ) and hopefully it should help maintain some mass.
Am i kidding myself about keeping any of this lean mass for 22 weeks without heavy lifting? Ive never attempted it before so i have no idea of the outcome. If anyone has any advice please feel free to throw it up, even if its critical!