B Rock's Training Setup

[Lelli]

Right now I'm doing a split with minimal spinal compression/activation
to help me recoup from a bad lower back injury about a YEAR ago.

4-Day Split - Setup

Day 1: Back & Bi
Day 2: Chest & Tri
Day 3: Legs
Day 4: Shoulders & Abs

I have these arranged so there are ample time for recovery for certain
muscle groups before starting another day. For example; Shoulders and
Chest aren't back to back. This is because you don't want un-rested
shoulders for chest day; or visa versa.

4-Day Split - Detail

Day 1: Back & Bi

Close Grip Rows
Pull ups (Variations-->Weighted, Band Tension & 'Towel-Chins’)
Fat Man Rows
Standing EZ Bar Curls
Seated Incline Hammer Curls
Zottoman Curl Drop Set (See me or search www.t-nation.com for a
description of this)

Day 2: Chest & Tri

Barbell Bench Press
Dumb Bell Decline Bench Press
Machine Flye (Variations: flat & incline)
Weighted Dips
Decline Close Grip Bench Press
"V-Bar" Press down

Day 3: Legs

Belt Squat
Glute Ham Raise
Single Leg Romanian Deadlift
Leg Curls

Day 4: Shoulders & Abs

Standing Overhead Press
Dumb Bell Front Raise
Incline Reverse Flye
Prone Plank
Side Plank

I have been doing this exact setup for about 3 weeks and have dialed
in the MAX weights that I feel comfortable using.

I am currently holding at said weights; adding more reps. It’s a
Volume Workout.
(I.E. instead of benching 275 x 2 for one set, I have chosen to stick
with 225 for multiple sets of 2-6)

In the coming weeks/months; I will SLOWLY be trying out some other
lifts that will tell me how far along the healing of my back is
coming.

Feel free to ask me any questions you may have about why I do what I
do.

[Cormac]

Looks good Lelli. How long do you plan to continue with your current
volume, another couple weeks til you do a planned back off? Or are you
just going to go by feel for a while and then switch up some of your
exercises? Sucks about the lower back injury man, it'll heal in due
time though.

- Cormac

On Apr 17, 12:54 pm, Lelli <bjl6...@gmail.com> wrote:
> Right now I'm doing a split with minimal spinal compression/activation
> to help me recoup from a bad lower back injury about a YEAR ago.
>
> 4-Day Split - Setup
>
> Day 1: Back & Bi
> Day 2: Chest & Tri
> Day 3: Legs
> Day 4: Shoulders & Abs
>
> I have these arranged so there are ample time for recovery for certain
> muscle groups before starting another day. For example; Shoulders and
> Chest aren't back to back. This is because you don't want un-rested
> shoulders for chest day; or visa versa.
>
> 4-Day Split - Detail
>
> Day 1: Back & Bi
>
> Close Grip Rows
> Pull ups (Variations-->Weighted, Band Tension & 'Towel-Chins’)
> Fat Man Rows
> Standing EZ Bar Curls
> Seated Incline Hammer Curls

> Zottoman Curl Drop Set (See me or searchwww.t-nation.comfor a

[Lelli]

Yo man

Thanks for the words!

I'm holding at the weight; but trying to do more reps or sets if I
need to.

I'm probably gonna hold at the same weight with my bench & OH press
for another month or two because they put the most stress on my back
both in compression (OH press) and bending (Bench).

The rest, I assess as I do them...add some weight and see what I can
do (ex. curls) or reduce the weight and make sure I really squeeze my
muscles and get a full contraction (ex...machine flyes)

I've talked with probably 8 professionals about my back, ART guys,
Chiro's, Doctors, and strength trainers galore! The only one (and
consequently the only one I'm listening to) saying to continue to lift
is the strength trainers. Everyone else says to take time off. It
makes sense; and in the last year I've taken about 8 weeks off due to
back pain; and all it did was stall my recovery.

Leaving for the gym in 1:30hrs!

> > do.- Hide quoted text -
>
> - Show quoted text -

[T]

Hey, this is pretty similar to what I'm gonna be starting next week. I
too am trying to de-load my back due to a previous injury. I'm
unfamiliar with a couple of movements that you posted though. What
are: Fat Man Rows, Prone Plank and Side Plank?

[Lelli]

Fat Man Row:

For this you need a squat rack, a bar, and a box, and yourself.
Have the bar about 6" above your hands if you were to lay down on your
back and reach up to the bar.
Put the box just far enough away for your heels to be on the box.
Grip the bar just as if you were going to do bent over rows.
(Looks similar to this)
http://www.personalfitnessprogram.com/pages/diagrams/supinebodyrow.gif

Prone & Side Plank:

Prone:
Get into push up position (i.e. back and legs straight; no ass up in
the air!)
Put your elbows on the ground
Stay put (start with 30 seconds and increase from there)
http://www.sport-fitness-advisor.com/images/core_strength_prone_bridge.gif

Side:
Put yourself on your side, only held up by your arm.
Elbow on the ground.
Keep your side straight.
Stay put (start with 30 seconds...)
http://www.berkeleyrunningcompany.com/Portals/3/side-plank-exercise.gif

[Lelli]

As far as doing this for the reasoning of an injury.....

The HARDEST thing to get over (at least for me) was my mind.

If your posting on here, you want to be bigger, stronger, faster....


It was hard for me to come to grips with the fact that if I want to be
bigger/faster/stronger, and also recover from an injury....I have to
take it slow and light; for a while.

That's what you should really work on the most. Set up smart weights
BEFORE you get to the gym; and STICK to them.

On Apr 17, 7:44 pm, T <tjb3...@rit.edu> wrote:

[T]

Thanks for the info and advice. But don't worry, I'm not a moron when
it comes to training with an injury. I know how to listen to what my
body says and decide when enough is enough.

> > are: Fat Man Rows, Prone Plank and Side Plank?- Hide quoted text -