sharkbait13
New member
Feel free to skip the background if it is too much
L5/S1 herniation
I self administered a faber test and my left hip has poor external rotation compared to the right. My right side QL (I believe) is overcompensating as a result. Because of this I am trying to focus on fixing my side to side issues before doing barbell squats and deadlifts.
Additionally I did one of those tests where you lay on your belly and raise each arm in front of you. My right arm can not raise as much as my left.
Progress
My bench went (reps) from 95lbs in late November to 165lbs. I'd like to get to 2 plates and then maintain until my strength inevitably declines.
Chest, Shoulders & Lats
Chest, Shoulders & Lats
Chest, Shoulders & Lats
My kids come to the gym with me on Fridays for swim class. While they are in class, I go upstairs for a quick session ~45-50 minutes
Okay, so basically I don't have a bro split or PPL going on. I feel like these are all full body work outs. I know my workouts are overly centered on upper body when my injuries are lower body, so I'm trying to address that, but I think I need to do it slowly by addressing the stability issues first - hence the carries and the single leg RDLs.
All this said, very much looking for feedback.
Background
- 40 y/o male
- 6'2", 225 lbs (highest weight I've ever been) and 25% body fat (according to the InBody machine)
- I've been athletic in the past mostly endurance/cardio stuff
- I've weight lifted in the past, but have only taken it seriously since November
- We eat very healthy and cook almost all our own meals. I'm using a protein powder to supplement alongside vitamin D3
- At the gym 4 days a week
- Goal: strength & core stability
L5/S1 herniation
- I will not do high bar squats at all, for now
- preferring goblet squats and machines
- I will not do traditional deadlifts, for now
- preferring barbell RDLs (but have none in my program right now, only single leg KB RDLs)
I self administered a faber test and my left hip has poor external rotation compared to the right. My right side QL (I believe) is overcompensating as a result. Because of this I am trying to focus on fixing my side to side issues before doing barbell squats and deadlifts.
Additionally I did one of those tests where you lay on your belly and raise each arm in front of you. My right arm can not raise as much as my left.
Progress
My bench went (reps) from 95lbs in late November to 165lbs. I'd like to get to 2 plates and then maintain until my strength inevitably declines.
Program
Day 1
Chest, Shoulders & Lats
- Chest stabilization warmup (prevent one side from sagging)
- Bench Press (70% RPE, 2 sets 8 reps, then AMAP)
- Incline Press
- Row cable pulls
- Single Side Slow Arm Carries
- Reverse Hyperextension
- Side Airplane to open up hip
- Leg Press
very very slow and controlled- warm up: 1 plate, 1 set, 12 reps
- working: 2 plates, 2 sets, 12 reps
- feeling good: 3 plates, 2 sets, 8 reps
- Belt Squat
I've not actually done this yet - Leg curl machine
Day 2
Chest, Shoulders & Lats
- Chest stabilization warmup
- Bench Press (75% RPE, 2 sets 6 reps, then AMAP)
- T Bar Row
having trouble getting good engagement - Pec Dec
amazing engagement on both, love it
- Single Side Slow Arm Carries
- Reverse Hyperextension
- try: Gymnast Ab Tuck (from Athlean-X)
Basically like leg raises, but much simpler
- Side Airplane to open up hip
- Single leg RDLs w/a KB
unbelievably difficult, I use the smallest KBs I can find - KB Swings (hams and glutes)
- DB Bulgarian Split Squats (Quads + Core)
haven't started doing these yet
Day 3
Chest, Shoulders & Lats
- Chest stabilization warmup
- Bench Press (80% RPE, 2 sets 4 reps, then AMAP)
- Machine Press?
I've only done machine press one time and I felt amazing tricep engagement. Am considering working it on on this day since the volume is so low... might be "junk volume" though? - Skull crushers?
Might be too extra? I love the exercise
- Single Side Slow Arm Carries
- Reverse Hyperextension
- maybe? Side Planks
haven't worked this in yet, am thinking about it
- Side Airplane to open up hip
- Single leg RDLs w/KB
- Hack Squat?
haven't done this yet, am thinking about it - Leg curl machine
My kids come to the gym with me on Fridays for swim class. While they are in class, I go upstairs for a quick session ~45-50 minutes
- Leg Press
- Reverse Grip Ez Bar Curls (Forearms)
I liked having big forearms when I used to rock climb, and I think this will improve my grip strength - Ez Bar Curls (Biceps)
Since I'm already holding the darn ezbar - Pull Ups?
Haven't started doing them yet...but maybe? or dips? - Lateral raise?
Haven't started doing them again yet, but maybe if I have time?
Okay, so basically I don't have a bro split or PPL going on. I feel like these are all full body work outs. I know my workouts are overly centered on upper body when my injuries are lower body, so I'm trying to address that, but I think I need to do it slowly by addressing the stability issues first - hence the carries and the single leg RDLs.
All this said, very much looking for feedback.