T Nation

Weak Back and Routine Critique

Beginners
#1

Okay, so, my lower back sucks. Really, really bad. I’ve tried working it out, but when I try doing deadlifts & squats I feel like it’s going to go out on me (I’ve thrown it out once at the gym, and a few times outside the gym). I can only deadlift and squat about 100-150 lbs (yeah, lbs…) before it starts feeling like it could go out.

I really need to work on it, but I’m just concerned that I’ll end up throwing it out again if I don’t spend a month or so working on my stabilizers and easing into deads/squats. For now I’m planning on doing DB lunges in place of squats, but I’m not really sure what would be a good stepping stone exercise for my back. I’m thinking back extensions might be less risky, but I’m not sure and would like to get some advice on what I should do.

Also, I was hoping to get a quick critique of my routine:

Day 1
& 3
Legs (DB Lunges. Ultimately Squats)

Hip Raises

Pullups

Bent Rows

Calf Raises, if the wife isn’t done working out yet…

Day 2

Dips

DB Bench Presses

DB Military Presses

Lower Back (Ultimately Deadlifts. Until then, ???)

#2

do you warm up before? If not you should def do a light stationary bike or treadmill walk for 10 mins, get a good stretch, especially your hamstrings if your lower back is bothering you. Also make sure your doing your squats and deads right…they have some articles on here that teach you correct form with that videos…and if your lower back sucks that bad you could do hyper -extensions to bring them up to par

#3

if your lower back is weak, dont just focus on that, rather focus on your entire posterior chain. if you’ve thrown out your back a couple of times, its probably because your posture or form when lifting isnt utilized in the best way.

#4

reverse hypers, weight planks, cruches, ab wheel, very light stiff legged deadlift, zercher squats, all good things for the posture chain, also snatch deads.

#5

you need low box squats and glute ham raises.

#6

[quote]bignate wrote:
reverse hypers, weight planks, cruches, ab wheel, very light stiff legged deadlift, zercher squats, all good things for the posture chain, also snatch deads.[/quote]

i wonder is andy bolton can use the ab wheel lol

#7

How does this sound?

Workout A

DB Bench 5x5
Zercher Squat 3x5
Lunge 3x5 (don’t think there’s anything I can use for a box squat)
Bent Row 5x5

Workout B

DB Press 5x5
Pullup 5x…
GHR 3x…
Knee Raise 5x…