Here's the full story: August 06: Herniated my L4-5 disk, with a L5 spodylothesis no instability, translation, my back hurt and my left leg tingled in a bad way. September-December 06: Did rehab and stayed away from anything heavier than my calculus book. January-Now: Got back to lifting slowly but aggresively, about 2 weeks ago the sciatic pain/parathesia (funny feeling) came back after a few weeks of lifting too heavy too often. The analysis: I was too agressive and don't want to end up like half the patients I help treat (rehab clinic) The Plan: No bench meets, no powerlifting meets, and definately no strongman competitions for the next year. Upper body lifting will follow a lowish volume ME, RE and sometimes DE plan with deloads often. Lower body lifting will focus on spinal stabilityand unilateral work with a sled in my near future. My ego will not get in the way this time and I need to realize that this a long term plan. That all said I plan on keeping things interesting and maybe cutting down to single digit body fat since I'm not going to be needing the extra leverage anytime soon.
ME Bench warm up
45-some
135-more
155-8
185-3 Two board press
185-3
205-3
225-3
245-3 easy but done for today B:1 Pull up with bodyweight
12
9
12 B:2 Upright rope row with press out
3x12
See, low volume, not too agressive on the bench, and my calf isn't tingling right now which means I done good.
BS Chest Fly+Push ups
8+15
8+18
8+20 Single Leg RDL
60-8e
60-8e
60-8e Swissball Single leg curl
3*8e Unnamed stability work? Pullthrough
1*20 Pulldown abs
1*15
This was very boring, I need to actually put some thought into my lower body/abdominal stability days or this won't last long. On a good note I've designed a sled and once I get paid I'm going to build it.
It took me a good half hour for the ME part and my form didn't really feel on until I hit the 265, but then I smoked both the PRs. I'm not sure what I'll do next week I may try for another two board PR or I may deload and then switch it up.
My back is feeling good, I've been doing some ab work and stretching.
This was very boring, I need to actually put some thought into my lower body/abdominal stability days or this won't last long. On a good note I've designed a sled and once I get paid I'm going to build it.
Let me know if you want me to brainstorm some ideas with you for this day. Good for you for making the choice to do it right and get yourself back up to full speed with no more pain. In the long-term you're going to be very happy that you made this decision.
Lisa, thanks for the offer, I've actually just put something together, but I'd love any input you or anyone else may have.
These are my two lowerbody days, upperbody will continue as planned on Sunday and Wednesday. My main goal is to improve my core stability and strength, while focusing on eliminating imbalances/not creating any. I'd like to atleast maintain my lowerbody strength. I'll be using a magnificant mobility warm up each day, plus some squat form work with just the bar. My plan is to use this for 4 weeks and then reevaluate and tweak as needed.
Friday Core Stability
1. Prone Bridge on swissball 1x max time
2. Side bridge both sides 1x max time (aiming to maintain bilateral equality)
3. Russian twist 3x10
4.Medicine ball crunch 3x10 Leg Work
A:1 Walking Lunges 50'x4
A:2 Single Leg deadlift 4x10
Lisa, thanks for the offer, I've actually just put something together, but I'd love any input you or anyone else may have.
If your goal is to improve core stability, then I wouldn't twist or crunch at all for the time being. Choose only movements that support that goal. The planks and side planks are great of course. The jackknife is good, as would be stability ball pikes. Dragon flags would be a challenging core stabilty choice. You could use elbow touches or renegade rows. Anything that resists twist would be beneficial. You might even begin the workout with more remedial choices like dead bugs and supine glute bridge marching before doing the planks or other exercise choices.
I love the sled dragging to maintain strength and if you enjoy the two single-leg movements you've chosen, then those are good too. Another very good choice would be reverse lunges off a box (Mike Robertson calls these step downs). You get such a big bend at the hip joint with these that they work really well to improve glute strength through a wide range of motion.
I like that you're using an MM warm-up, but choose the warm-ups that require the greatest hip range of motion, like the spiderman walks, rather than the ones that are more comfortable like leg swings (which you could use before the bigger ROM choices, just don't use exclusively that type of choice).
Make all choices with these goals in mind: improved core stability, improved hip mobility, and improved strength through that new hip range of motion.
Here is the warmup I put together I may add in some leg swings just for the fun of it, For the workouts I put any changes in red. That forward walking thing I stole from a Jim Smith article over at elitefts, you basically loop a band around your arm or shoulder and walk foreward resisting the twisting forces, I've tried it a few times and it seems to fit the bill. I also added some walking lunges before the sled work.
Lisa, Thanks for the input! The hardest program to write is always your own.
-Ned Warmup
cat/camel
calf stretch
fire hydrants
supine glute bridge marching
supine/prone scorpion
Reverse warrior lunge w/twist
Walking spiderman
Alternating lateral lunge
Friday Core Stability
1. Prone Bridge on swissball 1x max time
2. Side bridge both sides 1x max time (aiming to maintain bilateral equality)
3. Forward walk against band on shoulder 3x near technical faiure
Leg Work
A:1 Reverse Lunges off box 4x10
A:2 Single Leg deadlift 4x10
Monday Core
1. Prone Jackknife 3xnear technical failure
2. Blast strap pushup with single foot on swissball 3x15-20 Leg Work
1.Walking Lunges 50'x3
2. Sled pull forward 40'x5
3. Sled pull backward 40'x5
That looks excellent! I like sound of the forward walk against the bands and especially love the inclusion of the blast strap push-ups! Now those challenge core stability!
I'll be interested to hear how it feels when you actually do it all.
That looks excellent! I like sound of the forward walk against the bands and especially love the inclusion of the blast strap push-ups! Now those challenge core stability!
I'll be interested to hear how it feels when you actually do it all.
Thanks again for the help, and here's the first try...
Friday
Warm up
Abdominal Stability 1. Prone Bridge on SB
90 seconds 2. Side Bridges on Hand
45 seconds each side 3. Forward Walking with bands on shoulder
3 sets each arm (see comments below) Leg Work A:1 Reverse DB lunge off 6" box
bw-10
30e-10
40e-10
40e-10 A:2 Single Leg deadlift
bw-10
bw-10
bar-10
bar-10
I kinda like the idea of using different colors to break up the different parts of the workout... The Review: Side bridges revealed that left is weaker than right so left will go first and that time will be what I do on my right side as well. For the forward walking against bands I cinches together 2 light bands then doubled 2 minis togther so it was 2 lights + a doubled mini long. For the exercise I really need to concentrate on the abdominal bracing but when I do I can walk further against the resistance and really feel it, so I like it.
On the reverse lunges I'm starting off on a low step and working up the range to go easy on the hips. This should prove fun and helpful.
Bench
45-10
95-10
135-8
185-5 A:1 Four Board Press
225-5
245-5
275-5
275-5
275-5
275-5
Full ROM 205-8 B:1 Incline DB Press
75-8
85-8
85-8 B:2 3 Point DB Row
105-8
105-8
105-8
I finished with a light set for biceps and triceps.My goal for the four board press is to get used to that heavier weight and add some triceps mass/strength. Next week I finish the RE cycle and then switch to 3 weeks of DE with bands.
Abdominal Stability 1. Jackknife
3x12 2. Blaststrap pushup on one leg
3x20 Legs 1. Walking lunges
50-40'
60-40'
60-40'
60-40' 2. Walkouts against bands around waist
a bunch
I haven't put together a sled, because I think I'll wait to get a real one. I tried the BS pushups with a stability ball and they didn't feel right.
Bench Press
45-some
135-10
185-5 Add 2 Board
205-2
225-2
245-1
255-1
275-1
295- spotter touched the bar about 4" from lockout!!!! I should've had it A:1 DB Bench
90-10
100-6
90-10 A:2 Wide grip pullup
bw-10,10,8 B:1 JM Press
65-12
75-12 B:2 DB Curl
2x8
I just added another gym member to my Do Not Spot list...I mean really if the bar is going up don't F-ing touch it!!!!!!!!! End rant
Next week is deload week, then I may use close grip from ME work. Also the Jackknives bothered my back yesterday so they're out for deadbugs or SB rollouts which I've used during rehab so they should be safe.
Flat bench pinkie on rings
45-10
135-10
155-5
185-5
205-3
225-3
245-1
245-1
245-1 A:1 DB Bench
90-8
95-8
90-8 A:2 3 point DB row
105-8
105-8
105-8 B:1 JM press
85-10
95-10 B:2 BB curl
100-5
80-8
My form was crap today, leg drive non-existent, I haven't done enough heavy full ROM benching with a bar and so today turned into a form work day. Also I was tired and unmotivated until half way through the DB benches then I got pissed and finished strong.
A:1 Prone Bridge hands on SB
120 seconds A:2 Side Bridge
50 seconds both sides B:1 Power clean
135-3
155-3
185-3 C:1 Reverse Lunge off 6" box
50-8
60-8
75-8 C:2 Single leg DL
50-8
80-8
100-8 D:1 Glute ham raise on Swissball
bw 3x8
I've changed up this day slightly, the power cleans were just for form work, and I added the GHR on stability ball which I stole from elitefts's exercise index. 6 hours later and the back/legs feel good but tired.
Here's the full story: August 06: Herniated my L4-5 disk, with a L5 spodylothesis no instability, translation, my back hurt and my left leg tingled in a bad way. September-December 06: Did rehab and stayed away from anything heavier than my calculus book. January-Now: Got back to lifting slowly but aggresively, about 2 weeks ago the sciatic pain/parathesia (funny feeling) came back after a few weeks of lifting too heavy too often. The analysis: I was too agressive and don't want to end up like half the patients I help treat (rehab clinic) The Plan: No bench meets, no powerlifting meets, and definately no strongman competitions for the next year. Upper body lifting will follow a lowish volume ME, RE and sometimes DE plan with deloads often. Lower body lifting will focus on spinal stabilityand unilateral work with a sled in my near future. My ego will not get in the way this time and I need to realize that this a long term plan. That all said I plan on keeping things interesting and maybe cutting down to single digit body fat since I'm not going to be needing the extra leverage anytime soon.
-Ned
Good luck and take it easy. My hubby injured his lower back years ago...he had the numbness in his leg and could barely walk. He did have the surgery. It helped a bunch, but he is not the same. So listen to your body
Good luck and take it easy. My hubby injured his lower back years ago...he had the numbness in his leg and could barely walk. He did have the surgery. It helped a bunch, but he is not the same. So listen to your body
Thanks it is a very fine line to walk, but I'm being carefull. It does help that I work in a physical therapy clinic and see what happens if I reinjure it.
It was a really nice day out yesterday, so instead of the usual workout my girlfriend and I went to the park and just did some conditioning stuff with a medicine ball and lots of lunges.
We basically did alot of different throws and then lunge or sprint to the ball and throw it again. We also did some lunges holding the ball overhead...good workout
Man does your situation sound familiar. A couple weeks ago my L4-5/Sacro was acting up and I couldn't even stand up straight.
Like you squats and DLs are not even a thought but I've been doing lots of single leg squats, step up variations, and lunges.
How are the single leg RDLs feeling?
Did the power cleans aggravate anything?
Chris
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Man does your situation sound familiar. A couple weeks ago my L4-5/Sacro was acting up and I couldn't even stand up straight.
Like you squats and DLs are not even a thought but I've been doing lots of single leg squats, step up variations, and lunges.
How are the single leg RDLs feeling?
Did the power cleans aggravate anything?
Chris
yeah the problem with back pain is you need to think long term as opposed to just taking a week or 2 and getting right back at it...which I found out the hard way.
As my balance improves the RDls feel like they are becoming more effective, also the swiss ball GHR felt like a smart addition.
The power cleans didn't hurt anything, but I think to keep on the safe side I'll be doing sets of 3 at 155 to work on form and add some more sets to get in a little volume.
Warmup A:1 Prone bridge on SB
100ish not sure got distracted A:2 Side bridge on Hand
55 seconds each side B:1 Power clean
4x3 @ 155 C:1 Reverse Lunge off box
50-8
75-8
75-8 C:2 Single leg RDL
3x8 @ 60 D:1 Stability ball GHR
8
8
12
I'm not entirely sold on the RDLs, but they have improved my balance and feel like they are adding some stability/mobility in my lower extremities and the GHRs definately are going to help so we'll maintain the plan.
Hey, UMass I'm new here, noticed your screen name--and as another Mass person, also attending UMass (I'm at the Dartmouth campus) I thought I'd say hello! I'm sorry to hear that anyone has a back injury--those are tough. My dad has some serious back issues from time to time--but I'm glad that you've realized that you've got to take it easy and not let your ego get in the way of your back getting back into the best shape it can be in. My dad usually doesn't do as he should as far as that goes Best of luck with your goals!
Hey, UMass I'm new here, noticed your screen name--and as another Mass person, also attending UMass (I'm at the Dartmouth campus) I thought I'd say hello! I'm sorry to hear that anyone has a back injury--those are tough. My dad has some serious back issues from time to time--but I'm glad that you've realized that you've got to take it easy and not let your ego get in the way of your back getting back into the best shape it can be in. My dad usually doesn't do as he should as far as that goes Best of luck with your goals!
Hey, welcome to the boards and thanks for stopping by, yeah I'm a product of Umass, finishing this year though I hope to end up at UMass med school. Hope you're liking the Dartmouth campus, I've been down there a few times and had a good time.
I'm also working around a back injury and looking for PC exercises that dont bother the back. Could you link me to the swiss ball GHR? I can't seem to find it and "natural GHR's" dont work quite the same for me. Thanks!
Rehab the Right way, staying healthy
Best of luck with your goals!
Linear Mode
