I have stalled on all my lifts, been lifting 16 months, and my lower back hurts when sitting down. However, I can still squat/deadlift. I've pretty much been on a split all year long, doing 5 reps on compounds and 8 reps on everything else.
Current 5RM
Squat - 215
Bench - 170
Deadlift - 245
Standing Military - 110
Barbell Rows - 150
Would you do 5x5, or a hypertrophy routine? I am bulking for the next 4 months.
Please list why, will rep.
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12-03-2008, 09:33 PM #1
- Join Date: May 2007
- Location: Ohio, United States
- Age: 32
- Posts: 6,256
- Rep Power: 6849
If you were in my position, what would you do? (reps)
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12-03-2008, 09:36 PM #2
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12-03-2008, 09:38 PM #3
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12-03-2008, 09:42 PM #4
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12-03-2008, 09:46 PM #5
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12-03-2008, 09:47 PM #6
dont' mess with your back I wound up in ER over the summer for a lower back injury, still feel it.
Get runners, dont' wear skate shoes much. soon as my back starts to tingle that's the first thing I do, switch to real runners.
after your week or few days off do lift, up the reps lower the weight a tad for a few weeks, build some endurance, get the back used to doing it. If you feel a tingle or it start to hurt in a bad way stop. KNOW YOUR LIMITS.
Straighten up that posture. It will make a big difference with how you back feels.
Hope that helps someGood Luck. But luck has nothing to do with it.
You don't wear a icon, you become one.
"Light days, what is that, some kind of tampon?"
-Branch Warren
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12-03-2008, 09:51 PM #7
- Join Date: May 2007
- Location: Ohio, United States
- Age: 32
- Posts: 6,256
- Rep Power: 6849
Yea good advice man. I think I won't do 5x5 for now, I'm going to be seeing a physical therapist soon.
Do you think I should stick to a bodypart split then?
I really do want to get stronger but I don't want to risk screwing up my lower back. If that means I have to lower the weight and do higher reps that's fine with me.
You think that's my best route?
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12-03-2008, 09:56 PM #8
Whenever your doing something with back warm up stretch out, stretch a day or two after, it helps.
yes, I'd go with higher reps, make sure your technique is dead on.
Personally i'd do a split like this:
Chest
Back
Legs
Shoulders
Arms
2 days off, or put one day off in there somewhere and take a break before doing chest again.
That's what i'm doing and it works pretty good, again if it starts to feel bad quit, get out of there.Good Luck. But luck has nothing to do with it.
You don't wear a icon, you become one.
"Light days, what is that, some kind of tampon?"
-Branch Warren
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12-03-2008, 09:57 PM #9
- Join Date: Feb 2008
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 19,202
- Rep Power: 7976
i wouldnt know what to do about your back injury.
i had a back injury from doing squats a couple weeks ago, but it was minor, i took a week off and now its good.
i had the same problem as you, i was stuck on the same weight for some time.
apachhe2 gave me advice to have a 4 week cycle.
something like.
week 1 - heavy
week 2 - medium
week 3 - heaviest
week 4 - deload.
you can ask him for advice, his better off giving you advice than most of the people hear, hes an experienced powerlifter.Powerlifter at PTC Performance Training Centre
661 squat, 385 bench, 705 deadlift, 1752lb total.
http://www.youtube.com/watch?v=AVx1ANJc7lc
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12-03-2008, 09:59 PM #10
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41406
Only problem with running shoes is that they arent designed for lifting, thick-cushioning soles absorb your power in squats, and wedge heels force you on your toes when deadlifting. Why not get shoes that fit your feet well and provide proper arch support? I recently purchased ASICS wrestling shoes, and they have a lot of arch support and are great for lifting.
I would do a mix of hypertrophy and strength reps to get both worlds, see a chiropractor or physical therapist bc your back holds up everything else, screw that up and no lifting at all.Meow
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12-03-2008, 09:59 PM #11
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12-03-2008, 10:02 PM #12
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12-03-2008, 10:05 PM #13
- Join Date: May 2007
- Location: Ohio, United States
- Age: 32
- Posts: 6,256
- Rep Power: 6849
Appreciate the advice, I think what I will do is stick to a split, and follow these guidelines..
-I will go light on anything that stresses the lower back (squats, shoulder presses).
-I'll use 10 reps for non compounds lifts, and 8 reps for compounds.
-I'll also stretch a lot more.
I guess I'll do this until my lower back pain is gone..
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12-03-2008, 10:11 PM #14
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12-03-2008, 11:31 PM #15"What do you weigh? 170? 180?"
"No man, about 155 on a good day."
"What the fook you're huge!"
Always love the gay "wow you look really good" comments from people, makes me laugh inside. I guess in the gym, it's acceptable to comment on a male's phyisque in any gay way possible.
"Wow, nice glutes bro!"
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12-03-2008, 11:36 PM #16
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12-03-2008, 11:55 PM #17
You need stablizers. Start doing Dumbell press, that will help alot. Alot of assistance lifts are the key.
Close grip bench, incline dumbbell press. Tricep workouts"What do you weigh? 170? 180?"
"No man, about 155 on a good day."
"What the fook you're huge!"
Always love the gay "wow you look really good" comments from people, makes me laugh inside. I guess in the gym, it's acceptable to comment on a male's phyisque in any gay way possible.
"Wow, nice glutes bro!"
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12-04-2008, 12:05 AM #18
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12-04-2008, 03:09 AM #19
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12-04-2008, 09:15 AM #20
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12-04-2008, 09:26 AM #21
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12-04-2008, 09:35 AM #22
- Join Date: Nov 2006
- Location: Spring, Texas, United States
- Posts: 849
- Rep Power: 405
id start doing pyramids if youre at a plateau, thats what i did and it seemed to help. it helped me jump from 205 to 225 on bench
edit: hyperextensions really helped me out, along with planks. planks really helped as well. thats my two cents
http://bodybuilding.com/fun/exercise...cle=Lower+BackLast edited by SotexKilla08; 12-04-2008 at 09:38 AM.
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12-04-2008, 09:41 AM #23
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12-04-2008, 09:46 AM #24
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12-04-2008, 11:17 AM #25
I would completely swap your routine up...
Start a strength routine, say 3 days a week, each focusing on either bench, squat, deadlift. For compounds do heavy triples/doubles, use chains/bands etc. and aim for strength. You will gain mass if you're diet is in check. After a while (when your strength is pretty good) have a week break then start a bb routine (if your aim is mass?), more reps, less weight etc.
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