My name is Seppe and i am 36 years old. Father of 4 children and i have a fairly heavy job.
About two years ago i had a accident on my job, i felt down from a stair and landed with my lower back on a concrete edge.
Since then i have pain in my lower back. My doctor recommended that i should start with strength training. He said “make your back stronger and increase the work capacity it can handle”.
My current lifts are nothing fancy but i have to start somewhere.
Squat 60kg x 12 reps
Deadlift 92.5kg x 8 reps
Bench press 60kg x 9 reps
Press 40kg x 8 reps
I can train 3 to 4 days a week in the morning before my work. The gym is open at 6 o’clock in the morning and i can train 60 minutes to a max of 70 minutes, then i must go to my job.
Can or will you lay out a routine for me that i can follow?
My main goals are my back and getting stronger overall, because i have zero interest in being weak!
I would be very grateful for your help. Friendly regards Seppe.