Q's on 5x5, back problems etc. Could really use some help.

[Nodscene]

Well after a long absence from weightlifting I'm finally getting set to start again. I do have a few concerns though that I'm hoping I can get a few answers to.

First off I'm planning on doing the 5x5 routing that JS posted. But since it's been about 2 years since I've worked out I'm thinking of starting with the Dual Factor training. Mostly because I know after even 1 set of squats I'll be sore for 2 or 3 days. I figure after about a month of this I should be set to start 5x5 even if I have to modify the DFHT a bit to suit my needs. Anyone see a reason why I shouldn't approach it this way?

My biggest concern is my back. I do have degenerative disk disease (t7-t8 if I remember correctly) that's causing me problems so I'm hoping that I won't aggravate it. I also have constant neck and lower back pain but nothing was noticeable with normal xrays aside from DDD. I am going to get a CAT scan done in a few days so I should have more info in the next month or so.

I also have problems with my left knee and left elbow but obviously not as severe. My left knee is probably a tendon problem (will find out about that after my doc gets the result from CAT scan since I got a knee xray around the same time). For the most part the only times I have troubles with my knee is with excessive twisting and changes in direction so I doubt it will bother me too much lifting weights. I have gotten tensors for both knee and elbow so I hope that will give enough support if I'm carefull.

Ok, now that that's out of the way there are a couple exercises that I just won't be able to do because of lack of equipment. These include hypers, glute ham raises and floor/board press (the latter due to gym and something about rules ). So if there are any substitutes I'd love to hear them.

Also, when it comes times to start the 5x5 he only mentions warming up in passing and for advanced lifters. Is that due to working up in weight in your sets for the beginners? Since he doesn't really elaborate on this, how would it affect the other two day. Does everyday then become a progressive increase in weights with monday working towards your top weight, wednesday 10-20% below top weight still using increments and friday progressing incrementally to top mondays mark? I hope I haven't just confused the shit outa myself.


Thanks for taking the time to read this and any and all help would be appreciated.

 

[Jim Ouini]

Well for warmups I'll just relay what I do personally:

On 5 x 5 days I usually go up in relatively even increments and only do minimal reps. So if I'm supposed to 5 x 5 at 225 I'd probably do 135 x 5, 165 x 2-3, 185 x 1, 205 x 1 then 225 x 5 x 5. I get tired pretty easy so I try to keep the warmups to a minimum.

Wed would be the same, but scaled back 20%.

On Friday 1 x 5 it's still 5 sets of 5 reps, just pyramiding the weights. So if I'm shooting for a top weight of 255, I'd go 135 x 5, 185 x 5, 205 x 5, 225 x 5 then top set of 255 x 5.

Just to clarify, you're going to do DFHT before the 5 x 5 where there's 2 upper/2 lower body workouts per week? I've always wanted to try it.

As far as exercise substitution, maybe you can get a swiss ball and do hypers that way? And I do GHR (not very well ) on a lat pull down facing the other way and using the knee pads to hold my feet.

Hope that helps a bit.

 

[Nodscene]

Yeah, I'm going to do a modified version of DFHT. Pretty much the only thing I'm going to change are the sets/reps until such time as my body gets used to working out again.

I'm off to check out a couple sites with videos to ensure proper form and see if I can modify GHR to work with the equipment I'll have access to.

And thanks for clearing up the whole warmup situation/beginner 5x5 program.

 

[Jim Ouini]

Ah OK. Based on the name it's a hypertrophy program although it would certainly seem just like a good all around program based on the exercise selection.

With all your injuries (good luck BTW) and extended time off I'd assume you're pretty deconditioned? Might be better to start even lighter than DFHT and get the mind and body conditioned again for more intense lifting.

Just a thought.

 

[Nodscene]

Yeah, I've really cut back on what's recommended in that program. I've basically just kept the exercises and layout. In all honesty I'd say I'm pretty deconditioned but after today's workout not as bad as I thought. I guess it pays of being a welder and lifting heavy stuff all day.

Also, I take it I shouldn't have any problems throwing in some cuban rotations or some other exercises to keep my shoulders in fairly good condition? And if I'm lucky maybe even improve them.

Edit: Thanks for your responses so far.

 

[Jim Ouini]

I wouldn't think rotations would be a problem...there was a thread here about the pro's and con's of doing them before or after benching or somesuch. Might be worthwhile to sniff around for it.

I tried those Cuban presses awhile back...man, talk about humbling

 

[Nodscene]

Haha I know, those things are evil.

 

[Shepherd4]

I wouldn't think rotations would be a problem...there was a thread here about the pro's and con's of doing them before or after benching or somesuch. Might be worthwhile to sniff around for it.

I tried those Cuban presses awhile back...man, talk about humbling

Having suffered chronic tendinitis in both rotator cuffs over the last two years and recovered without surgery, let me offer two thoughts:

First, Cuban presses are a first rate prehab exercise, but I'm not sure I'd try them out the first time while you're having shoulder problems. They are extremely demanding on the rotators, and the potential to aggravate your injuries further is significant. If you are going to try them, start light. Think in terms of that 10 lb exercise bar the aerobics girls are using.

Second, if you're doing rotator cuff exercises (whether for prehab or rehab), absolutely positively do them AFTER your regular exercises. The tendons of the rotator cuff are itty bitty and serve a small, critical purpose. You do NOT want to prefatigue them before jumping to bench pressing or something similar. This is not a situation where you're prefatiguing the pecs with flyes to force your triceps to work harding during the bench press. By "prefatiguing" the rotator, you set yourself up for serious injury.

That's my $.02 on the matter. Actually, I guess that's my $.04 (there were two thoughts, after all).

mpc

"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."

 

[Nodscene]

Hey, thanks for the writeup and warnings.

I probably should have mentioned that I've done them before so I do know a bit about what I'm doing Also, I'm not really having any problems now with my shoulders just trying to do some preventative medicine.

I'm glad you mentioned the best time to do them though as I'm not platinum so I couldn't do a search on it. I'll definitely keep them for the end of my workout.