T Nation

Back Lifting After Being Sick

Been sick the last 8 years…drs finally figured out what was going on…Been lifting on and off during it but couldnt really stay consistent because my body would always break down…Now that Im starting back up this week I was thinking to keep it basic the first month or two and this is my program i wrote up for myself…was wondering if anyone had any input…kept it pretty basic w/ just an A/B split right now.

Push

Core/Dorsiflexion
Front Plank
Side Plank
Back Extension hold
A1. Back Squat - 2 Sets of 5
A2. NG DB Overhead Press - 2 Sets of 5
B1. Bulg Split Squat - 2 Sets of 6
B2. DB Chest Press - 2 Sets of 5
C1. Front Squat - 2 Sets of 12
C2. Chained Push-ups - 2 Sets of Max Reps
D1. Slide Board Lunges - 2 Sets of 12
D2. Upside Down Push-ups - 2 Sets of Max Reps
ABS/Plantarflexion

Pull

Core/Dorsiflexion
Front Plank
Side Plank
Back Extension Hold
A1. Deadlift - 2 Sets of 5
A2. DB Row - 2 Sets of 5
B1. 1 Leg Deadlift - 2 Sets of 8
B2. Pull-Up/Chin-up - 2 Sets of Max Reps
C1. Glute/Ham Raises - 2 Sets of Max Reps
C2. Inverted Ring Rows - 2 Sets of Max Reps
D1. Swiss Ball Ham Curls - 2 Sets of Max Reps
D2. Bicep Curls - 2 Sets of 6
Abs/Plantarflexion

the calf work will be alternated w/ the core work

and by the way…there are a lot of max reps on the pull days because right now there wont be that many reps…once i can get up there i will use bands and weight to add resistance