Sucks about your body being a bit of a dickhead to you at the moment. What’s your plan if avoiding squats? Could front squats be a temporary option for you as it’s a reduced load, or do they hurt equally as much?
I keep planning to try some of those leg extension partials but I always cower down from them as soon as I get two-thirds through my set.
Going to stick to lunges or BSS as the main movement for a couple of weeks and some machines.
The key for me is to avoid loading the spine or bending under load, so lunges and most machines work to still smash the legs while letting my back settle down.
Long term I really need to be a little smarter with my injury record.
I occasionally cheat rep on seated ham curls which I can feel doesn’t do my back any good. You’re probably not an idiot like me, but just something to consider whilst going through a healing/back-off phase.
You ever try any traction? I wonder if that would help. Two ways to mimic in the gym:
Rig a heavy band over a pullup bar so it’s hanging down. Loop it around your hips so your shoulders are on the floor and the band is pulling your feet up to the bar.
Dip belt and hang from a pullup bar. I think you have to be more careful with this.
Honestly, traction (even in the clinic with their real machines) didn’t help me once my back got bad enough; some folks seem to have success, though.
Not tried it but have heard of it before. I might try adding hangs in again though although I think my super tight left hamstring/ hip is causing my to move funny which in turn is causing the back issues. Just can’t seem to loosen the hip/ glute at the moment. Even acupuncture didn’t help this time.
Maybe spinal loading is not your friend right now, my man. Any time the weight hangs below your waist (lunges, split squats, belt squats), I think it’s going to be friendlier for you. Leg press, pendulum squats, hack squats are probably like tier 2.
Just want some fun today, but also a bit of a tester week.
Chest and more chest!
BB bench (2m rest)
20kg x 12
60kg x 5
80kg x 5
100kg x 3
110kg x 1
120kg x 1
Didn’t feel the need for a spotter on 120kg which was good, the rep was good, had a little slow patch near lock out but nothing to worry about. Happy with that.
DB press (1.3m rest)
32kg DBs x 8
40kg DBs x 8
44kg DBs x 6
Incline BB press constant tension (1.3m rest)
52kg x 6
62kg x 6
72kg x 6
Seat lat raise machine (45s rest)
Single arm at a time
15kg
X 3 sets of 12
Smith cage press seated (1.15m rest)
30kg
x 8
X 8
X 8
X 8
Rear delt destroyer set - god have mercy
16kg DBs x 47
8kg DBs x 30
4kg DBs x10
Jesus the pump!!!
Bit of fun this morning. Really happy I managed 120kg with relatively good rep and smashed the 40kg DBs for a lovely set of 8.
Had a massive argument with the wife last night before bed. Didn’t sleep at all. Got up early to train legs. Head just wasn’t in it all, plus didn’t really have a proper plan since I’m not squatting.
Seated ham curls - no rest just worked up the rack
26kg, 33, 40, 47, 54 all for 8 reps
Then got 61kg x 5
BSS (1.3m rest)
Used 1 db and the other arm to support (meadows style)
Bw x 8
10kg x 8
20kg x 8
26kg x 8
32kg x 8
40kg x 8
Didn’t hate it, didn’t love it but it doesn’t feel like a main leg exercise I could easily progress on.
Leg extensions (1.2m rest)
20kg each side
X 10 reps 15 partials
X 10 reps 15 partials
X 10 reps 15 partials
SL RDL
14kg db x 10
20kg db x 10
26kg x didn’t want to do it
Sissy squats - didn’t do them
Calves - didn’t do them
Got back home and everyone is still in bed. Not looking forward to a passive aggressive morning.
Just did an upper body workout today before the x-mas break. Just really fancied it so why not!
DB Bench SS with HS Row (2m rest)
44kg DBs
4 sets of 6 reps
HS Row
40kg each side
x 4 sets of 10 reps
Smith Incline SS with Rack chins (2m rest)
40kg smith x 3 sets of 12 smooth reps
Rack chins 3 x sets of 12 reps
Giant set 1m rest per round
Lat raises machine
25kg on the machine
4 sets of 15 reps
Pinwheel DB curls
12kg DBs
4 sets of 12 reps
Tricep Extension machine
4 sets of 20 reps
I’ve got such a good pump after this, feel massive in my tight gym t-shirt!!!
Last session until next year now probably. Need to plan for first 12 weeks of the Transformation, thinking of running a 12 week cut, then a 12 week bulk (or 10 and 10 to fit the May target). Possibly will switch to an upper/lower for a bit then back to a PPL Upper. I’ve got all of xmas to plan it out and add some quality fat!!!
Hopefully the time off over Christmas will help your back out. I saw some guy stood on boxes yesterday squatting lots of weight with a dip belt on, made me think of you.
I’ve got to say the last 17 weeks of 531 have 100% worked. My db bench has also shot up massively.
If I was sensible I’d continue on 531 but I’m thinking of running a normal upper/ lower in January for 8 weeks or so. Not sure if I’m an idiot for changing something that’s working.
Jordan Peters has a 2 month training block using this exact progression… Could also be done with full body>PPL approach. I’m doing the latter of these now.
Ehh not necessarily an idiot, or if you are - then I’m one too. Still, you can always take a break from 5/3/1 and continue it later if you want… OR you split 531 into upper/lower as [Bench, OHP/Squats, Deads]. Just throwing options at you.
FWIW, changing up your training significantly every 3 months or so tends to help out via neurological adaptation. Id recommend either a strength/volume approach, or a volume/HIT approach, depending goals. Sorry, I’m rambling and unusually talkative.
I’m contemplating using my own upper/ lower split or modifying the meadows warlock programme as there is way too much to get done in a session!
While I’ve enjoyed 531 and definitely made progress on it, it takes a good 10-15 to do and in reality I only get 1 working set out of it. On other programmes I usually get 3 working sets from the big exercise.
I’d always advise people not to create their own programmes yet I’m probably going to do that anyway! We shall see
