When squatting pisses my back off I usually switch to bulgarian split squats until it calms down.
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It was OK today. Back has been sore since I last deadlifted. I got a 180kg pr, but stupidly carried on working back down in weight after. I now know not to do this again!
I had a play with dB split squats today, as Smith machine was in use. Was terrible and unbalanced. I will definitely try the Smith version. I can see it has much less back flex than squats of Legpress.
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Push
Db bench 28kg 4th hole from bottom 4x5, 1x8
Cable flys
Bnp 25 kg 3x8
Dips bw x5, 15kg 2x5, 17.5 x5, 18.75x5 20x5
Db Lateral raises 3x10 with 10kg
Incline bb bench 40kg2x8 50kg x6
Dipping feels great, will use 20kg as working weight now and build up reps.
Bnp feels good too, really feel shoulders working unlike when I do other ohpās.
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Pull
Pull ups x7, Chins x5, pull ups x4, Chins x2 then 2 slow negatives
Behind neck pull downs 3x10
Face pulls 3x10
High row 3x10
Bent row 40kg 10 underhand, 10 Overhand, x2
Seated row close grip 3x10
Shrugs 42 kg 2x10
Preacher curls 2x10
Feeling tired today so kept everything quite light.
Weighed 198lbs this morning, very happy.
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boyce,
Sorry about your back. I recommend you perform non non-grinding singles on deadlifts and squats for heavier weights to cut injury risk and hammer technique. Unless you compete there isnāt a reason hit true maxes.
Just got back from a sports massage, he thinks iāve got some old scar tissue where the site of soreness is. He suggested my current program is too muck for my back as itās getting hit 4x a week on leg and back days and with my physical job is just not recovering enough. This makes sense as I could feel soreness and tightening building up prior to deadlifting the other week.
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Think I might have to look at cutting back lifting days. I think the ppl programme you suggested might work for this, it would just be worked with more rest days. Push, pull, rest, legs, rest, push, pull, rest, legs, rest.
I think this way Iād be resting my back after pull day and leg day.
What do you think?
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Iām thinking out loud as Iām writing this: looking at the above it cycles round after 5 weeks, so on each 6th week I could deload/ have a mess about week of less sessions/ different exercises with little stress on back.
I could also split pull to vertical and horizontal as originally suggested, so Iām not bent rowing twice some weeks, on one week out of the 5 cycle I wouldnāt do any bent rowing.
@ralphiedacat what would you suggest for the pull days if they split to vertical and horizontal, or more importantly, one day with no lower back stress?
Why not create a routine to specifically help you get rid of back pain?
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I think the back pain has come from too much volume affecting lower back, Iām fairly confident if I drop back the volume I wonāt be in pain. Itās not really painful now, just sore, I donāt want to carry on as I am and it get worse.
But Iām open to suggestions!
I think youāre right on with that. Iām running into the same thing and recently came to the same conclusionā¦scale back the volume some.
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Volume is a funny thingā¦ when we are not making progress we think we are not doing enough and just do exactly the opposite of what we should be doing by adding more. I think it makes sense to do as little as possible to progress. Maybe something like thisā¦
Recovering AND progress = change nothing
Recovering AND no progress = do a little more or change what you are doing
not recovering AND progress = concentrated loadingā¦ will need to deload at some pointā¦
not recovering AND no progress = do a little less
At the end of the day if you are not recovering its hard to progress for any extended period of time.
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I know your right, 3 months of training 5-6 days a week with quite alot of volume has caught up with me. Iām taking today off will train on Saturday, but a bit of a mess about session, then start the ppl program with just a few exercises per day on Monday.
Typically I go 3 weeks on and 1 week off. During your week off you can still go to the gym but its mainly for recovery. Some weeks I donāt even go back to the gym. If you get to the point where you really feel like you need a break its probably too late (unless you are overreaching on purpose).
Cycling strength and hypertrophy workouts tends to work really well. boyce your workouts have been very hypertrophy focused. It could benefit you greatly to switch to something more strength and lower volume focused for a few months. Once those gains have dried up just go back to hypertrophy training. Rinse and Repeat.
Unless its your job to lift, lifting shouldnāt be a game of self destruction. If it ever becomes a chore or you start hating the gym its time to step back and reevaluate what ya want.
hope this helps
āralphie
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Thanks ralphie, gym is definitely not a chore, I struggled not going today, and went a 5km walk before work instead. Iām going to start the ppl programme you out lined Monday, with the single clusters for primary leg and double rest pause on upperbody. This is more strength focused Iām thinking. I may throw is the odd fluff movement here and there, and a bit of ab work. (Iām finding light face pulls make my shoulders feel loose, will do as warm up)
Was thinking vertical pull day: pull ups pronated, then behind neck pull downs.
Pull horizontal: chin ups suripnated, then chest supported t bar row.
That is fine. If done correctly cluster training doesnāt leave a whole lot left in the tank. The key is to pick exercises that challenge you and ditch the fluff. You want quality over quantity.