Training

First time at home schedule for a former powerlifter

aliasphilippeSep 11, 5:37 PM

Hi everyone, I’m a former powerlifter who stopped training years ago because of knee problems, I’m looking for a simple bodyweight workout routine to do at home. I'm looking for this because I know myself and if I'd return to the gym the barbell will call me like last time and I like too much lifting heavy weights, that I should avoid. I’m especially interested in exercises for the shoulders and the back, since I often have pain in that area. What would you recommend? I’m thinking about training every day for a short period of time, since I don’t have much time available. I don't have much space.

10 replies

true_reflection7704·Sep 11, 9:16 PM
Do you have any equipment or just going to be working off the floor?
aliasphilippe_2·Sep 11, 11:28 PM
On the floor but I can buy something if it's not big, like a bar for tractions.
glittering_pair_2070·Sep 12, 2:20 AM
that's cool you're looking to switch it up after powerlifting. try including exercises like push-ups, planks, and inverted rows to hit your shoulders and back without needing much space. also, consider doing mobility work and stretching to help with that pain. training daily can be a lot, so listen to your body and take rest days if you need them.
aliasphilippe_3·Sep 13, 11:52 AM
I wrote every day but what I meant was monday-friday TBH. Maybe three days could be better now that I think about it.
pnkim·Sep 14, 2:26 PM
Best shoulder bodyweight exercises are handstand pushups, but it's not noob friendly, I recommend starting out on pike pushups and progressing from there. For back, pullups/chin ups are king.... if you can't do them with clean reps, I recommend using a resistance band to assist you while progressing to regular pull/chin ups.
scoo_by_3·Sep 14, 10:59 PM
Idk if having pain in shoulders requires pikes. Might make it worse. Could use bands for various overhead work, rotator cuff work, shoulder extension mobility, YTWLs.
scoo_by_4·Sep 15, 5:19 PM
We don't know what type of pain you have. Assuming you can do pushups, squats, rows/pullups/chinups without sharp pain or discomfort, I'd suggest those. You can start 4 days a week with lighter moves, 2 hard sets per move, monitor fatigue, then increase intensity or frequency (not both at once).
aliasphilippe_4·Sep 16, 4:33 PM
Nothing strange, some minor pain while sleeping and sometimes my neck hurts if I'm in strange positions, when I went to the gym I had not these problems so it could be useful training.
occamsracer_2·Sep 17, 3:06 PM
See FAQ
softresetmode15·Sep 18, 1:20 PM
daily short sessions will probably work better for you than trying to crush long workouts again. rows, dead hangs, scap pushups, and slow split squats helped my upper back way more than expected.

Back to Board