Michael

After almost 3 months of training for strength, I experienced a minor lower back injury, which is holding me back. It's nothing serious, but I don't want to risk it and train heavy. Some of the exercises that hurt my lower back the most are: bent over rows, stiff legged deadlifts, squats and deadlifts. So for now I decided to concentrate on my upper body, because the lower back injury can help my legs catch up with my lower body. For comparison: my calves are 15'' while my arms are 13''.

So, this is what I've been concidering:

Monday: Chest/triceps
Bench press 4 x 8/10/12
Incline bench press 4 x 8/10/12
Incline flies 4 x 8/10/12
Weighted dips 4 x 6
GCBP 4 x 8/10/12

Wednesday: Back/biceps
Dumbbell row 8/10/12
Supine rows 8/10/12
Hypers 4 x 10/12/14/16/18/20
Alt. alternate curls 4 x 8/10/12

Friday: Shoulders/Abs
Press 4 x 8/10/12
Seated dumbbell press 4 x 8/10/12
Lateral raises 4 x 8/10/12
Alt. decline crunches 4 x 10/12/14/16/18/20

So, what do you guys think?

Malley

I think you should include tempo, periodzation, and some type of ri.....

Michael

Tempo: explode/0/slow

Periodization:
Week 1-2: 4 x 8
Week 3-4: 4 x 10
Week 5-6: 4 x 12

RI: Very short, between 30 and 60 seconds

young-one

what type of lower back injury was this. My dad injured his back twice at a young age, one was the muscle the other was a slipped disk. If it was just the muscle work it lightly until you feel confident it's strong enough to start back heavy. Work your core equally to reduce chances of another injury. Also stretch your lower back and see how that all helps.

Michael

I'll go see a doctor this or next week to check out what is wrong with it. Hopefully it's just some muscle pain instead of a slipped disc or some shit. Thanks for the advice though.

Pfabrizi1

Yeah man, back injuries can be bad! I almost had a scare w/ my back but I took a week off and stretched a lot so I guess it turned out to just be a little muscle pain!

Michael

Aside from my injury, how does the routine look?

_Wolf_

mediocre

Michael

Any suggestions?

Sam

I don't think you should start another program until you know how limited you are because of your back. I mean, going heavy on other exercises may just throw you out of balance if you're still compensating for a previous injury, so i wouldn't risk it.

I mean, are you not able to do any leg work at all? Or is it just squats and deads that give you trouble? Do they hurt when you perform them with no weight?

Does it feel like it's getting any better at all? Have you been stretching at all? I dont' think we can help you until you know for sure what is causing your problems, mate. I hope the doc is some help to you.

Michael

Well, it's really only the squats and deadlifts (as well as BB rows) that seem to hurt my lower back. If I squat my BW I don't feel any pain at all.

_Wolf_

michael

i dont know how best to explain this.

let me begin by saying firstly that Sam is correct. you should find out whats limiting you. go see a doctor. if you're adamant on seeing one, then take time off completely on all lower body type work for now. if you rest - even if it is 3 long months, you will only come back with a shitload more potential to improve.

look at me. 1 year ago, i did deadlifts and i maxed out at 315. then, i started squatting ass to grass and only focussed on that and the bench press. i got my squat to 295x4 ass to grass perfect form. i tried to deadlift 4 months after i had stopped. guess what? 225 was too heavy. can you believe that? so what did i do? i stopped squatting balls to the wall and ive just been maintaining my squat max (around 295 which is fine) and ive been working on my deadlift. what happened during that time? i got injured on my lower back. out for 4 months. now, its been 3 months that ive been deadlifting and you've seen me handle 225, 255, 265 even 275. but after 3 months of patience, hard work and more patience, i managed to break 315 last sunday. do you know how bad it is to wait for 4 months doing NOTHING? well..trust me: i stand today with 315 under my belt again and it is worth it. you need to learn to relax. you're young and you have a lot of life left in you. you'll reach where you need to reach in time. time.

now, i dont like your program because it lacks progression. your exercise choices are horrible too.

mike, here: you want to avoid lower back pain? arrange your exercises like this:

(infact, here is a program i think you'd like actually)

MONDAY: CHEST and BACK
1.) Flat Bench Press
2.) Pull-ups
3.) Dumbbell Bench Press
4.) Dumbbell Rows

WEDNESDAY: ARMS
1.) Barbell Curls
2.) Tricep Extensions
3.) Preacher Curls
4.) Single Arm Tricep Extensions

FRIDAY: CHEST AND BACK
1.) Incline Dumbbell Bench Press
2.) Lat Pull Downs
3.) Pull overs
4.) Flat Dumbbell Flyes

now, for ALL EXERCISES use the following set-rep scheme (if on pull-ups you cannot get this, then try and do as many as you can for 3-4 sets)

Week 1 = 4 sets x 12 reps
Week 2 = 5 sets x 8 reps
Week 3 = 6 sets x 6 reps
Week 4 = 5 sets x 5 reps

now, after week 4, if you feel like you can do deads and squats we'll add them in.

in the meantime, i want you to regularly do these ab exercises:

Hanging Leg Raises
Overhead Plate Side Bends
Front Plate Squats (pause at the very bottom for a better effect)

do these 3 times a week on the training days.

lay off ALL lower body work. one month wont kill you. you'll be fine. lets see if this works now..

ps: about my deadlift plan? its time for another 3 months of light work time to push that damn squat up to 315

Michael

Why is there no direct shoulder work? IMO my shoulders are lagging and I need to bring them up. As for the exercise choices, all overhead tricep extensions seem to hurt my elbows, so I can't really do them. I'm not a big fan of pullovers as either, why did you add them? As for the rep/set scheme and ab work... I like it!

And why did you call dips, CGBPs and supine rows for "horrible" exercises?

_Wolf_

1.) shoulder presses hit your lower back. i want to AVOID any lower back involvement for the time being. this program isnt for life. its for 4 months MAX. compare 4 months to the 70-80 years that you live. RELAX.

2.) you are lying down on the floor and doing those tricep extensions. if they hurt so much, use a lighter weight and do them controlled. you are not in a marathon.

3.) did i not know you dont like pull overs??? they're good for you. it doesnt matter whether you "like" a lift or not. i dont "like" to workout. id rather sit on my ass and get big and strong without actually lifting a weight. is that possible? no.

4.) where the FUCK did i call dips, CGBP and suppline rows "horrible" exercises? dips and CGBP = tricep extensions btw. suppline rows are bad because i do not want to add stress to your lower back. read point #1 one more time for this.