I've been running the 5x5 or some variation thereof for a good amount of time now. I have my 1 rep max up to about 245 for squats and 315 for deads.
The problem is the last couple of weeks I've seem to have pinched a nerve (it doesn't seem to be muscular related) in the lower right side of my back and deads and squats seems to aggrevate it. It sucks and pisses me off but I think the best thing to do is to stay away from these movements for a couple of weeks and hope that the issue goes away.
I was thinking about doing either a upper body/lower body split or something like this.
Monday: Chest/Shoulders/Traps
Tuesday: Legs/Back
Wednesday:Off
Thursday:Chest/Shoulders/Traps
Friday:Legs/Back
I was thinking on focusing on the 8 rep range. Not sure how many sets to do for each.
Monday:
Barbell bench 4x8 (pyramiding up)
Decling bench 4x8 (pyramiding up)
Military 4x8 (pyramiding up)
Shrugs 4x8 (all the same weight or to failure)
Tuesday:
Legs I NEED SUGGESTIONS (Leg Presses would be one, anything that feels like it's tweaking my back I will stop).
Wide Grip Pull Ups 4x8 (pyramiding)
Close Grip Rows 4x8 (pyramiding)
Thursday
Dumbell bench 4x8 (pyramding up)
Dumbell flys 4x8 (all the same weight ot failure)
Behind the back shoulder press 4x8 (pyramiding up)
Shrugs 4x8(different angle then monday
Friday:
Legs Same Problems as Tuesday
Close Grip Ups 4x8(pyramiding)
Wide Grip Rows 4x8 (pyramiding)
Saturday:
ARM DAY and abs
The problem is the last couple of weeks I've seem to have pinched a nerve (it doesn't seem to be muscular related) in the lower right side of my back and deads and squats seems to aggrevate it. It sucks and pisses me off but I think the best thing to do is to stay away from these movements for a couple of weeks and hope that the issue goes away.
I was thinking about doing either a upper body/lower body split or something like this.
Monday: Chest/Shoulders/Traps
Tuesday: Legs/Back
Wednesday:Off
Thursday:Chest/Shoulders/Traps
Friday:Legs/Back
I was thinking on focusing on the 8 rep range. Not sure how many sets to do for each.
Monday:
Barbell bench 4x8 (pyramiding up)
Decling bench 4x8 (pyramiding up)
Military 4x8 (pyramiding up)
Shrugs 4x8 (all the same weight or to failure)
Tuesday:
Legs I NEED SUGGESTIONS (Leg Presses would be one, anything that feels like it's tweaking my back I will stop).
Wide Grip Pull Ups 4x8 (pyramiding)
Close Grip Rows 4x8 (pyramiding)
Thursday
Dumbell bench 4x8 (pyramding up)
Dumbell flys 4x8 (all the same weight ot failure)
Behind the back shoulder press 4x8 (pyramiding up)
Shrugs 4x8(different angle then monday
Friday:
Legs Same Problems as Tuesday
Close Grip Ups 4x8(pyramiding)
Wide Grip Rows 4x8 (pyramiding)
Saturday:
ARM DAY and abs