Just over a month ago (Mid-Feb) I discovered (through a Chiropractor) that I had a herniated disc in my lower back which had been causing me a lot of stress in the right glute and hamstring area especially. My pelvis was also out of alignment and this had apparently been brewing for over a year and close to 4 months ago (late november) something happened which triggered the pain in my lower back/glutes/hamstrings. Did not realise it was a herniated disc until February of this year, thought it was a muscular problem.
Was going to compete in the BDFPA Scottish Open in Late Feb for my first comp ever but as soon as I realised the injury I decided to pull out. I am on a chiropractic program at the moment and have been recovering relatively well. ROM is coming back in my leg and there is less pain.
Still been advised not to deadlift and squat for the forseeable future. My guess is at the earliest Late May starting light to work myself back in. Chiro said if I had competed at the competition in late Feb it would have probably increased my treatment time by up to three times.
Prior to my injury I was doing 5/3/1 and I was on my 5th cycle making good gains and not close to failure in any of my lifts. I just started going back to the gym last week and have just been a few exercises at the moment which do not put any stress on the lower back. Have been told to avoid rows/chinups as well for the time being as it has been halting my recovery.
My program at the moment is pretty shitty but it is a makeshift one. Any recommendations/critiques would be appreciated.
Day 1 (Chest/Tricep Day)
Bench (Feet on bench to avoid driving through legs): 5x10
Close Grip Bench 5x5 or 5x10
Unweighted Dips as many sets to 100 reps
DB Bench 5x10 or 5x5
Either Tricep Pulldowns, Floor Press, Other random exercise 5x10
Day 2 (Biceps/Grip)
EZ Bar Curl 5x10 or more reps depending on weight
Hammer Curls or Barbell Curls 5x10
Farmers Walks 5-6 sets around room until grip gives way
Trying to close Captains of Crush grip numerous times per day
Day 3 (Shoulders)
DB Seated Military Press 5x10
DB or BB Shrugs 5x10 (or more reps)
Incline Bench 5x10
Farmers Walks (again as not much else I can do)
There is not a whole lot I can do as I can't train legs/lower back or even upper back yet. Hopefully can start again in a few weeks. Think I will just use this time to try and increase grip strength since it is a weakness of mine and I am still able to train grip without any limitations. Doing 5x10 for a while as I have never done solely high rep stuff in my life before and think it might be a good change given that i'm injured. Squat has always been my strongest lift so hopefully it won't be that affected even without doing it in months.