Hope this is how to start a log. If not, please advise.
Weight: 201lb (91kg)
Height: 6’1 (187cm)
Injury Considerations: two bulging discs L5/S1, L4/L5 (no pain unless in flexion)
Goal of Log: track progress from current situation to an injury free 220lb by birthday next year. 20 weeks - 19lb.
Current program: Undulating Periodization for upper body, weak point training for lower body, 6 x/ week (3 upper/3 lower) and emphasis on core stabilization - 2 weeks into current program (total six weeks)
Today’s training: lower body
McGill Back Endurance circuit x 1
McGill curl up: 4 x each side (8 count)
side plank: 4 x each side (8 count)
bird dog: 4 x each side (8 count)
Waterbury Bulletproof Core Circuit x 2
dead bug: 8 x each side (3 second count)
stir the pot: 8 x each direction
swiss ball curl up: 8 total
pallof press: 20 sec x each side (yellow band)
GH Raise (push up assisted)
4 x 3
2 x 20
Body Weight Squat
1 x 10
Obviously put g. activation before gh raises, add body weight squat sets. Back = zero pain. Looking for single leg training exercises. Possibly a single leg squat progression.