You may remember that I tweaked my back a short while ago.
As I write this (on September 11th), it’s much better, albeit not quite at full strength.
Below is a top-level overview of the weightlifting workout I am doing that allows me to keep moving forwards while mitigating the risk of re-injuring myself:
A) Barbell Overhead Press
B) Barbell Front Squat
C) Lat Pulldown
D) Seated Chest-Supported Row Machine
E) Flat Dumbbell Bench Press
F) Cable Pull Through
G) Concentration Curl
H) Dumbbell Overhead Triceps Extension
I) Neck Extension with Harness
J) Laying Leg Raise
K) Seated Calf Raise
Some notes:
* I’ve selected the front squat for the more upright position which doesn’t trigger my lower back in any way.
* I superset the overhead press and front squat to limit the weight I can use on both.
* I’ve gone with machines for all my back work so I can hit the areas I want to work without aggravating the sore bits.
* I’d normally do some sort of deadlift or good morning, but I’ve done away with these for the time being in favour of cable pull throughs because these don’t stress my back in any way, shape, or form yet still give my glutes and hamstrings a nice kicking.
* While this might look like a lot of work, I can complete the workout in under an hour (including warmup) because my cardio is good and I don’t gawp at my phone between sets.
To be clear, all of the above is for information only.
I don’t recommend you follow this if you have back problems. In fact, I recommend you skidaddle to an appropriately qualified medical professional and follow whatever rehabilitation advice they give you.
This advice may include “stop training for a while” and, if that is what they say, you are Very Silly Indeed if you go against what they tell you.
Truly, if I had a pound for every time someone had come to me asking “Phil, my doctor said I shouldn’t train because I have Y injury – what should I do?” I’d have enough cash for a comfortable retirement in a third world country.
OK, maybe I’m being hyperbolic, but you get the point.
I am also aware that I didn’t furnish you with specifics on training frequency, sets, reps, loads, and progression.
A deliberate choice because if I give all that info away for free, my kids, thin, attractive, pregnant wife, and I don’t get to eat.
So if you want that plus my bountiful personal support to put what I will teach you about training into action, sling some coin in my direction.
Details below:
https://philtyreman.co.uk/programme
Thank you,
Phil Tyreman