Just coming back to the gym after a back injury last October (tissue damage around the S1-5, no disc damage according to the doctor)and would really like some recommendations on a program to re-build strength. I’ve found that with a lot of warm-up and daily stretching squatting once a week is ok, but rack pulls are as close as I can get to deadlifting.
So, sadly any kind of Bill Starr programs are out for the moment. Ideally, I’d like to get on a three day program that will help get strong again but also strengthen the core and help with further injury prevention. Packing a little muscle back on would be ok, too.
Post-injury, this is where I stand:
Bench - 245
Rack Pull- 225
Thanks in advance everyone. I’ve never had an injury that’s taken me out of the game for so long, but I’m pretty fired up to be able to train again.