Need abbreviated 5x5, hurt lower back

[Jayhawk21]

I fucked up my lower back when I was deadlifting the other day. It was kind of a freak thing, I wasn't even going real heavy yet. I've sure as hell deadlifted alot more and never had any problems at all, but my lower back,..must of been a disc, I don't know but it just went out. It hurts when I bend down, to tie my shoe, to get in my car, etc.

I am pissed off too, cuz I was making good gains with 5x5, got my bench up again, and my weight was startin to go up. Basically with this back injury I can't do deadlifts or squats. I tried to do squats, and once I get to my top set I re-aggravated it again. I think I can do really light squats, like the Wednesday version of them, but thats about it. I haven't noticed it taking effect on any other lifts. I can bench just fine, even bent over rows believe it or not and everything else.

What is the best workout to do without deadlits and squats in 5x5 form only for a few weeks until I heal up? If I keep doing them I'm never going to heal up, and I can't lift heavy anyway on those lifts right now.

Help!

 

[Mercere]

Accept that the progression is over for now. Rest and heal your injuries... Then restart your 5x5 from a few weeks back and work up to the point when you were injured. If this puts you out of commission for a couple of months, start by doing Rippetoe's 3x5. I know how frustrating these kinds of things are, best of luck man.

 

[fallingeggs]

i agree, to a point, with mercere. although i would say not to go heavy until you are completely healed up, i think you can still do some lighter weight. Like on squat, you said it only hurt on your top set, so just do the first 4 or 3 sets. Once you feel you are ready to go heavy, reset the 5x5 and go at it again.

almost all injuries are caused by bad form and too much weight on the bar. check the form and make sure you are not stiff legging the weight up.

 

[gentoo]

Read this and see if maybe this is something you can do.
http://strengthmill.net/forum/showthread.php?t=309

 

[blut wump]

Work on a bench program. You should have the basic principles in mind by now to work something out for yourself to make some good progress on your pressing and rowing.

 

[dsar]

You can keep going with upper body ofcourse. Front squatting has helped me alot with form for back squats and also with leg strength, maybe an idea to learn front how to front squat effectively if you haven't done so already now that you have the time out from heavy exercises. Also you can do leg press to keep your legs strong, aslong as its not hurting your back. Always look at the good side of a bad situation.