T Nation

5/3/1 for Someone with Spine Surgery


#1

Hey all,

I was doing 5/3/1 a few years ago but sustained a significant, yet unrelated, injury to my spine which required full blown surgery to remove disc in between C7/C6. Then stabilize it all with bone from hip and titanium screws/pins.

I have been cleared and back at work for a couple years now. I am wanting to get back to 5/3/1 but hesitant to get back up to heavier weight. I was told by the docs that there is a greater likelihood of other discs being affected due to my injury.

My question is this: opinions on 5/3/1 for someone in my situation? Is there a modified version I could/should do? Or something else entirely?

My goals are strength, flexibility, a lil bit of endurance. I’m not worried about being big, setting records, or anything like that. Fucntionally strong.

Thanks in advance.


#2

Everybody is going to be different and nobody can really give you too much advice on such matters. I have a significant back injury and it took a while to find the lifts I can do without hurting myself. My advice is to start slow and really, really light. Find the lifts that don’t bother your back and stick to those. I cannot pull from the floor, EVER. If I pull even light weights off the floor I’m laid up for weeks. But I can pull heavy from mid shin without any issues, so I do a lot of rack pulls instead. Also, Heavy Prowler can work your legs with very minimal back involvement. I always resort back to the Prowler if I have any issues. Good luck on finding your way.