Had to hit chest and arms last night because I have a life group Christmas party tonight.
Bench
135x12x2
185x10
*feet up ->
155x8
175x6
Incline db 30sec rest
50x12,10,8,6
Banded chest press
20lbs per side + blue mini
15 reps 3-1-0 tempo 3 sets
BFR bicep curl and tricep press (machine)
Minor tweak to my SI Wednesday when I was deadlifting. Think I'm genuinely going to move back into a bbing style workout. I don't think I can't ever truly recover my lumbar or build my QL, pelvic floor and glute medius enough to dead and squat heavy without thinking of herniating the two discs that are bulging already. What I may end up doing is stopping deadlifts completely and work on back ext, banded glute medius work and side planks for the next 8-10 weeks then TRY deadlifting again.
Idk, it's a bummer. But, I have a little girl to think about. If I herniated my discs and couldn't play with her... that'd kill me.
I would drop heavy deadlifts and squats. Personal anecdote, almost 3 years ago now I was squatting 305 for reps and I felt a pull. I thought nothing of it, long story short I was in terrible stiff pain for 3 weeks. Was referred to a spine doctor, he let me know I have 2-3mm separations on every disc in my back and advised me to never squat or deadlift again.
I did 5 months of PT, and I was alright. Not great but alright.
Fast forward to this past January, I lifted a box of wine, not a heavy box at all. Boom, re-aggravated my back. I tried to get off the bed, and I couldn't walk. It took 3 days for me to be able to "Waddle" and I saw a PT a week later for 4 more months of intense 4x/week workouts. I wasn't cleared to do anything for the first 3 of those 4 months except lightly run on the elliptical.
Now each morning, and I've been slacking so I need to get back to it, I do modified yoga, foam rolling, specific stretches and 3x/week I run through the same set of exercises I did at PT.
My point in this is that you should absolutely take care of yourself, and there are a lot of ways to build muscle, be healthy and treat your body right. I'm only 25, and I already fooled around too much with not being serious about listening to my body.
So, drop deads and squats. Plenty of other ways to destroy your legs without destroying your back