Reply
Results 1 to 7 of 7
  1. #1
    Registered User MexicanTroll's Avatar
    Join Date: Feb 2019
    Age: 54
    Posts: 53
    Rep Power: 0
    MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100)
    MexicanTroll is offline

    Arrow Fierce 5 modification due to Lower back issues

    Due to issues I have in my lower back I am unable to perform certain excercises in the Fierce 5 novice fullbody routine (the ones involving hinging at the hips / a lot of stress on lower back), but I created this modification by replacing the excercises that I cannot perform with other excercises that train the same muscles.
    Can I make decent progress with the following routine?

    Workout A: (Changes: Squat replaced with Leg press, pendlay row )
    Leg Press: 3x5
    Bench: 3x5
    Pendlay Row laying on bench: 3x8
    Face pulls: 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B: (Changes: Front squat & RDL replaced with leg curl,extension and cable row)
    Leg extensions: 3x10
    Leg curl: 3x10
    Overhead Press 3x5
    Seated cable row: 3x8
    Lat Pulldowns 3x8
    Ab work 2x15/Bicep curls 2x10 Superset

    Let me know if anyone has any suggestions? I know it's obviously not going to be as good as the original routine but hopefully I can still make decent gains with it?
    Reply With Quote

  2. #2
    Registered User OnePoundFish00's Avatar
    Join Date: Aug 2017
    Age: 54
    Posts: 34
    Rep Power: 0
    OnePoundFish00 is on a distinguished road. (+10)
    OnePoundFish00 is offline
    I think it's good...
    Reply With Quote

  3. #3
    Registered User leidenesLK's Avatar
    Join Date: Feb 2017
    Age: 30
    Posts: 684
    Rep Power: 4396
    leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500)
    leidenesLK is offline
    I would just replace all squat variations with a leg press, all hip hinge movements with a leg curl and all bent rows with a chest supported or cable row. Don't sub front squats with leg extensions, that's just a bad trade. Just double up on the leg press IMO.
    Reply With Quote

  4. #4
    Registered User MexicanTroll's Avatar
    Join Date: Feb 2019
    Age: 54
    Posts: 53
    Rep Power: 0
    MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100) MexicanTroll is not very well liked. (-100)
    MexicanTroll is offline
    Originally Posted by leidenesLK View Post
    I would just replace all squat variations with a leg press, all hip hinge movements with a leg curl and all bent rows with a chest supported or cable row. Don't sub front squats with leg extensions, that's just a bad trade. Just double up on the leg press IMO.
    So it would look like this?
    What abour reps and sets, is this good?

    Workout A:
    Leg Press: 3x8
    Bench: 3x5
    One arm dumbell row: 3x8
    Face pulls: 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B:
    Leg Press: 3x8
    Leg curl: 3x10
    Overhead Press 3x5
    Seated cable row: 3x8
    Lat Pulldowns 3x8
    Ab work 2x15/Bicep curls 2x10 Superset
    Reply With Quote

  5. #5
    Registered User leidenesLK's Avatar
    Join Date: Feb 2017
    Age: 30
    Posts: 684
    Rep Power: 4396
    leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500)
    leidenesLK is offline
    Originally Posted by MexicanTroll View Post
    So it would look like this?
    What abour reps and sets, is this good?

    Workout A:
    Leg Press: 3x8
    Bench: 3x5
    One arm dumbell row: 3x8
    Face pulls: 3x10
    Calf raises 2x15/Tricep pressdowns 2x10 Superset

    Workout B:
    Leg Press: 3x8
    Leg curl: 3x10
    Overhead Press 3x5
    Seated cable row: 3x8
    Lat Pulldowns 3x8
    Ab work 2x15/Bicep curls 2x10 Superset
    Yes that's fine until your lower back heals.
    Reply With Quote

  6. #6
    WOATbrah of peace :) sooby's Avatar
    Join Date: Feb 2015
    Location: Toronto, Ontario, Canada
    Posts: 33,528
    Rep Power: 219150
    sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000) sooby has a reputation beyond repute. Second best rank possible! (+100000)
    sooby is offline
    If you have lower back issues I would honestly avoid both leg press and leg curls.

    I would opt for a reverse lunge/split squat
    Reply With Quote

  7. #7
    Registered User leidenesLK's Avatar
    Join Date: Feb 2017
    Age: 30
    Posts: 684
    Rep Power: 4396
    leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500) leidenesLK is a glorious beacon of knowledge. (+2500)
    leidenesLK is offline
    Originally Posted by sooby View Post
    If you have lower back issues I would honestly avoid both leg press and leg curls.

    I would opt for a reverse lunge/split squat
    Fair enough. He mentioned those exercises as possible subs he was able to do so I just assumed they weren't causing him any problems. Good suggestion with the lunges/split squats.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts