Nobody asked about your strain injury.
What was the injury exactly? One side? Do you feel it your whole back? Do certain positions hurt more than others?
I had a nasty back blowout, about 5 years ago now. It took me weeks before I could hardly walk straight. Spondylolisthesis, plus disc degeneration, and a stuck right S.I joint to go along.
I started out with bodyweight (then on to goblet) squats and broomstick deadlifts. When I started with weight, I did 1 arm suitcase DL’s with db’s. Then did 2 arms, etc. DB RDLS, BB RDLS, etc. Took weeks/months. Worked up to over 500 DL before I decided that DL’s just aren’t worth the pain they cause (or BB Rows and seated cable rows). I can handle SLDL’s and RDL’s. For me it just has to do with my particular body angle (bent) to do the full ROM DL’s etc.
That’s why I’d want to understand more about your injury before answering.
Either way, I would recommend you don’t rush it. Let it heal. You can still accomplish a lot in your training be it PL, or BB, or Oly, or #hawtabz without DL’s for a little while[/quote]
It was diagnosed as a lower back strain, right side. no more pain anymore just this tightness and that has diminished as well. If you would like more information I’ll post a link to my thread in the injuries and rehab section. I have a few more quesitons,
Currently I am doing this on leg days, front squat, Lunges, single leg RDL’s, then plank variations. How would you guys suggest adding RDL’s to the program? I am currently front squatting twice a week and working up in weight slow, should I just have a “heavy” day for those and do RDL’s as assistance that day and then swap it the next day in week? Also what rep range would you guys reccomend doing the RDL’s in? I’m headed off to the gym in like 10 minutes but my plan is to do RDL’s with an unweighted bar for 5x5 then front squat up to 135x5 (same wieght I did last week so no increase) and then do lunges. I am gonna ditch the single leg RDl’s, not sure if this is a bad idea or not but I’d love to hear input. Thanks again for your time.