Sarge needs to figure out a new Training "split" to Diet on with a Fawked Back

[SgtSlaughter]

sarge...i would go into this with an open mind! try and do most things seated with lower back support. the workout you listed looks fine...if something hurts or bothers you then stop and figure out a way to do it without it hurting. point is you have a great frame to work with now....and whatever you do your going to see progress...it may not be strength but i bet your still gain some quality muscle while losing bf!
reverse hyperextensions are great for your lower disc's...i usually do them on the floor on my stomach with my hands a little wider then shoulder grip apart....then start bending your back backwards but keep your lower body lose (thats important) and let your arms push your weight up...DO NOT use your back.

without a doubt man. thanks!

Reverse hypers? .. ab crunches? lol... hyper extention of the back = backwards, right? anyway... hypers not using the "leg holder contraption?"

Ohhhh i think i can picture what you mean... like a "yoga" type move pelvis on ground hands proping ones body up?

 

[wakefib]

That's a GREAT Idea! I like it... it's like a "leaning log press" of sorts. (I'll call this a BB Log Press when I try it..unless it's got an official name)

That will without a doubt tear up whatever corner I jam the weightless end in though, lol... any remedys for that?

Nice link... Front squats i've been meaning to get back around to doing, I'll have to belt up and give them a whirl again.

well i could give to shits about my gym, but look around the squat rack for a place you can stabilize the bar. and from what i know they are called landminds. i got it from my friend that works at velocity sports. from what i have noticed when i see people trying it, they twist at the hips. try and not do that and keep everything in line (im sure you have enough knowledge to know this already, but just incase).
what about one legged squats and deadlifts? i have been doing these for now and it has been keeping my back from acting up.

 

[SgtSlaughter]

Unless you get your butt up and do cardio in the AM, weights PM OR cardio on Day 2,4,6 if you wanna do SOMETHING.
Again just more ideas...

lol... a.m. cardio may be possible actually, we'll c

 

[wakefib]

have you thought about swimming? the boyancy may help. i am going to try it when i get time.

 

[SgtSlaughter]

well i could give to shits about my gym, but look around the squat rack for a place you can stabilize the bar. and from what i know they are called landminds. i got it from my friend that works at velocity sports. from what i have noticed when i see people trying it, they twist at the hips. try and not do that and keep everything in line (im sure you have enough knowledge to know this already, but just incase).
what about one legged squats and deadlifts? i have been doing these for now and it has been keeping my back from acting up.

Thanks. I'm open to suggestion i'll try them all for sure... my routine is never concrete.

I'm just in the mindset of go heavy or go home still, lol... gotta get the outa my head for the most part.

have you thought about swimming? the boyancy may help. i am going to try it when i get time.

yes. I'd love to. No, I have one available to me.

 

[wakefib]

Thanks. I'm open to suggestion i'll try them all for sure... my routine is never concrete.

I'm just in the mindset of go heavy or go home still, lol... gotta get the outa my head for the most part.

read the article i posted the other day. it talks about western periodization and how going heavy all the time might not be the best thing for you.

 

[jpt]

without a doubt man. thanks!

Reverse hypers? .. ab crunches? lol... hyper extention of the back = backwards, right? anyway... hypers not using the "leg holder contraption?"

Ohhhh i think i can picture what you mean... like a "yoga" type move pelvis on ground hands proping ones body up?

exactly....but make sure your pushing up with your arms not your back. and they are called landmines like wakefib suggested.

pm incoming!

 

[SgtSlaughter]

exactly....but make sure your pushing up with your arms not your back. and they are called landmines like wakefib suggested.
pm incoming!

thanks man, i'll deff give the hyper extension a try or 2 ... how long do you try to hold that by the way? sets? reps? ... casual randomness?

land mines? Na, haven't seen any class 2 explosives around the gym. lol..jk. I think i can picture what you mean... i'll just be resourceful i guess... use a squat bar pad and jam it in there or something.

 

[SgtSlaughter]

Bumping this to new page... slight revisions in there as well

Day 1 – Leg Day 1 & Chest (Flat), fluff would be Med. & Ant. Delts, Abs
Day 2 – OFF
Day 3 - Leg Day 2 & Back, Traps, Ant. Delts, Calves
Day 4 – OFF
Day 5 – Leg Day 3 & Chest & Back (Arm fluff), Abs
Day 6 – OFF OFF
Day 7 - OFF

... specifics layed out... keep in mind all experimental and will be tweaked for probably a couple weeks.

Leg Press maybe substituted for Front Squats if those feel good to me...back wise.

Day 1
Leg Press 5x5, 2x8 (heavier day)
Weighted Step ups but they get the job done
CGBP (Close Grip Bench Press) 3x5, 3x3
DB Bench or flys (I hate flys, so probably just more pressing)
Body Weight Chins (I'm going to start doing these..no clue how many...3x3? lol)
DB Side Raises 3x8
Rev. Pec Deck 3x8
Rope Crunches 3x8
Cardio "semi" HIIT...(basically as much HIIT as I can handle, and then the rest just plain old cardio)

Day 3
Leg Press Calve Presses 5x8 or 10 (load the machine with plates day)
BB Military OHP 5x5
DB OHP 4x6
T-Bar Rows 5x5
Seated rows 3x8
High Pull Leverage Row 4x6, 1x10
Shrugs (not sure what kind I can do yet, will have to field test this)
HIIT Sprinting Cardio

Day 5
Leg Press 8x3, 2x15
CGBP 5x8
BB Decline 3x8
T-Bar Rows 4x8
Lat Pull Down 5x6
Hammer curls 3x10 / Rev. BB Curls
Skull crushers 3x10 / V Bar Press Downs 3x10
Rope Crunches 3x10
Cardio Semi HIIT

*NOTE* Cardio MAY get moved to "off" days or in the a.m.

Accepting suggestions and new ideas, if you see something that may work differently... like switching a lift to a different day, ect.

 

[Cynical Simian]

So, uh, I'm really busy today and admittedly just skimmed the thread, but here're a couple thoughts...

I'd assumed front squats weren't an option, but obviously if they are that'd obviously be the best possible way to get around the fact that you can't back squat.

Particularly if your back doesn't let you do fronts and given that your primary goal is to get lean, you could drop the leg volume a bit (say, two days per week) and throw in a day of pretty high intensity sprint work.