Hey, I am looking to come back from a low back strain that has reoccurred eight times over the last year (yes, eight times). I finally got to a physical therapist since my last recent injury and was told I have almost nonexistant abdominal strength. On top of that I am wound tight as hell and need to get seriously with stretching.
Since then I have been put on an ab routine slowly building up abdominal strength and working on furthering my bench. I will probably enter a few bench only meets over the rest of the year.
Anyway, I am looking for advice on rehabing a strained low back and a bit of advice on routine design. This is what I have planned and what I normally do.
WEEK 1-3: INTRO-BUILD UP-PEAK
DAY I:
Warm Up: Core Flexion & Extension Circuit: 2 x 20
A1) Squat (increase 15lbs per wk starting with bar) 5 x 3; 1 x 10
B1) Bench Press 5 x 5
B2) Incline Row 5 x 5
C1) Skull Crusher 3 x 8
C2) DB Shrug 3 x 8
D1) Core Planks 3 x T
Stretches: 3 x 15sec each
Day II:
Neck and Grip Work
Stretches: 3 x 15sec each
DAY III:
Warm Up: Core Flexion & Extension Circuit: 2 x 20
A1) Front Squat (increase 15lbs per wk starting with bar) 5 x 5
B1) Dead Lift (increase 15lbs per wk starting with bar) 5 x 3; 1 x 10
C1) Seated Press 5 x 5
C2) Chin-Up 5 x 5
D1) Incline DB Curl 3 x 8
D2) Core Planks 3 x T
Stretches: 3 x 15sec each
Day IV:
Neck and Grip Work
Stretches: 3 x 15sec each
DAY V:
Warm Up: Core Flexion & Extension Circuit: 2 x 20
A1) Squat (increase 15lbs per wk starting with bar) 5 x 5
B1) Bench Press 5 x 3; 1 x 10
B2) Incline Row 5 x 3; 1 x 10
C1) Dip 3 x 8
C2) DB Shrug 3 x 8
D1) Core Planks 3 x T
Stretches: 3 x 15sec each
Day VI:
Neck and Grip Work
Stretches: 3 x 15sec each
Day VII:
Rest
WEEK 4: DELOAD
Day I, III & V
Core Movements 3 x 3
Accessory Movements 3 x 5
*Supplements
Whole Natural Food (2800-3050kcal/day), Centrum Multi-Vitamin, Optimum Nutritionâ¿¿s: 100% Whey Protein Powder, BCAAâ¿¿s, Creatine Monohydrate, Fish Oil Capsules
I have to say in the past this has worked great for me. I am currently climbing weight classes as I am 5’10" and looking to get the hell out of the 181 class! It’s worked well to put some weight on and get strong so I can’t complain. Big questions are,
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do the 15lbs addition per week on my deads and squats sound like a safe pace? Last thing I want to do injure myself again.
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any comments on the additional neck and grip training on off days?
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how often would you guys perform the core stability work (the planks) and core strength work (stuff like leg raises)?
Thanks I know it was a long read.