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How dos this routine look

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big heaney
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2011/03/17 11:08:14 (permalink)

How dos this routine look

Hello all i have been doing a full body type routine of a good wile now an have got on well. Am haveing abit of back pain at the min,had a scan an it showed that i have a bulg in a disc, i have had the pain for 3 years on an off an av been training just 1 year so it wasnt the training. I was doing 5x5 but have been told to train light, i never had pain wile training. i was thinking of going with a P P L an just do SLDL on leg day an leve deads of now (love them too)
PULL
Chins/wide grip 3x8-10
Bend over rows ( back feels ok doning them) 3x8
1 arm DB row 3x8
DB swings 3x10
Was thinking of 2x8 of under hand chins or mayb hammer curls 2x8 wat do yous think.
I like to put deads in here, they dont hurt but next day my lower back feels tight so not sure wat to do i have always gon heavy but was thinking of trying  2-3 sets of 10-12 reps
PUSH
Bench press 3x8
Was thinking incline DB press
OHP 3x8
Dips/CGBP 3x8
LEGS
Squats 3x8
SLDL (back feels ok with these to) 3x12
Lunges 2x8-10
Core work
 
So wat do you guys think i thought it would be easyer on my back. thanks
post edited by big heaney - 2011/03/17 11:23:57
#1

9 Replies Related Threads

    banksy
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    Re:How dos this routine look 2011/03/17 11:26:44 (permalink)
    As i posted in the thread below. check this one out.
     
    Pull
    Deadlift 3x8 
    Chins 3x10-12
    Rows 3x10-12
    Curls 3x10-12
     
    Push
    Bench 3x10-12 
    OHP 3x10-12
    Dips 3x10-12
    Laterals 3x10-12
     
    Legs
    Squat 3x8
    SLDL 3x8
    Leg press 3x10-12
    Ham curl 3x10-12
    Cavle Press 3x15
    #2
    vince red
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    Re:How dos this routine look 2011/03/17 14:58:59 (permalink)
    Mate be very very carefull training when you have a bulge in a disk. Did they say if it was around L5,L7 area?
    I prolapsed a disk when I was anout 24 years old, incedibly painfull and left me with a bulging disk and w eakness there.
    Personaly I don't do heavy deadlifts, I still do them but with more reps to reduce the risk of injury. I can see from your pic that your fairly lean and that you do a bit of abs work.
    Keep the abs/core strength work going including particular attention to the transverse abdominals, they will help keep everything in place.
    Also be carefull with BB rows, your back is important(understatement) so do be aware of twinges, DOMS I wouldn't concern so much about but sharp twinges in the back, or sciatic pain in the hip/legs is a bad sign.
    No reason why you can't train tho mate.
    #3
    big heaney
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    Re:How dos this routine look 2011/03/18 08:30:56 (permalink)
    Hay thanks for the replays guys am not sure wat disc it is i think its L5-L4 if an saying that right. For the past few weeks i have just ben doing the plank an hanging leg ras 2 sets or so with little rest. vince red dos your back give you much pain now, do you think deads has helped your back thing is am a farmer an i chach turkeys both very demanding jobs an sore on the back cuz your bentover most of the time,i was thinking of trying deads in the 10 rep range if you dont mind me asking wat rep range do you do deads in.am going to start my P P L on monday gona start with Pull keeping leg till the end of the week. thanks lads
    post edited by big heaney - 2011/03/18 08:48:00
    #4
    vince red
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    Re:How dos this routine look 2011/03/18 09:46:36 (permalink)
    I wouldn't of said doing deads has helped my back , but doing them along with good core/abs work has helped a bit. If you work the lower back muscles a little bit along with the rest of the
    core muscles it helps to keep everything in place when your sitting, standing, and getting on with general everyday life.
    The use of a good pyhsio can also help to keep the lower back supple, I will look out the number I have for a physio I attened sometimes in the Portglenone area(about 10miles from you). Any good physio should spend most of the first session assessing you and the level of your problem, not stretching the crap outta you.
    An yeah I still get back pain at times, the difficulty can be knowing what is just DOMS and what is being caused by the disc protrusion, as a general rule, if you have dull pain for a couple of days after doing lower back excercise don't panic too much unless it's sharp twinges of pain, if you get pain while doing the excercise itself then stop immediately.
    Just go easily at it and don't get too ambitious with the lifts, 10-12 reps is a decent range.
    As for the routine, I would agree with Banksy, a push pull legs routine would benefit you best and keep the deads at the start of your routine after a good warm up mate.
     
    #5
    big heaney
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    Re:How dos this routine look 2011/03/18 10:20:46 (permalink)
    Thanks mate i will take it easy an go light, going to give deads ago on monday 3x10 an see how i feel, i have never tryd them light before i used to never go over 6 reps my mane goal was to get strong. i would be very very greatfull for the number of your physio,thanks
    #6
    big heaney
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    Re:How dos this routine look 2011/03/18 10:20:58 (permalink)
    Thanks mate i will take it easy an go light, going to give deads ago on monday 3x10 an see how i feel, i have never tryd them light before i used to never go over 6 reps my mane goal was to get strong. i would be very very greatfull for the number of your physio,thanks
    #7
    vince red
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    Re:How dos this routine look 2011/03/18 18:49:39 (permalink)
    Haven't forgot that number for you mate, can't find it around the house here but I pass her house on the way to work so will stop over the weekend and grab a business card.
    #8
    vince red
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    Re:How dos this routine look 2011/03/18 20:11:51 (permalink)
    Here you go mate:-
     
    Lucia Bradley Bsc MSCP
    Portglenone
    028 25 820935
     
    Shes probably the best physio iv'e been to so should be of help to you
    #9
    big heaney
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    Re:How dos this routine look 2011/03/20 10:35:46 (permalink)
    Hay mate thank you very much will def give her ago an see how i get on. an going to go with the  P P L Deads the mora 1st time in weeks gona start realy light see how they feel.thanks again mate
    #10
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