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    Registered User coeur's Avatar
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    Working around an injury on Viking’s Bare Bones

    So I recently injured my lower back during squats, and not a disc issue, at least. PT thinks it may be nerve related or degenerating tissue or something but I’ve only had one session so we’re not too deep into rehabilitation.

    I’m coming up on leg day on The Bare Bones upper/lower program, and I was told that if I’m to do squats, I have to lower the weight pretty significantly. I’m squatting 220 but he didn’t really give me a weight to shoot for. What do you think? How can I preserve my strength as much as possible? It is a high volume program but should I adjust the rep range?

    We didn’t go over deadlifts much as we were addressing the cause of the injury, but do you think I’d be safe to do hex bar deadlifts at the same weight I’ve been lifting (250 for 2 sets of 6)? Should I hex bar and lower weight, or should I not fukk with them whatsoever?

    If all else fails, what are some good alternatives for deads and squats just for this recovery week? I know that there aren’t really any alternatives, but I want to do anything that I can. I can’t leg press without pain, either, but I’ve got to supplement single-leg leg press. I’ll need something for core (usually do cable crunches) too.
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