10 year layoff....need help
- 12-16-2013, 10:41 PM
10 year layoff....need help
Quick stats ...height 5'11 weight 248.
I don't have access to a gym so I've concocted a gym in my garage. I haven't worked out consistently for about 10years. I'm in horrible shape but I'm looking to get healthy again. Long story short, I see so many exercise programs on this forum and online in general, I think I have an "information overload" for lack of a better term.
I know for sure I need to strengthen my back because my lower back has been hurting horribly after 15-20 min of lifting. My goal is to get down to 200-225 while putting on some decent good quality mass.
My problem is that I have a few challenges......
No squat rack or bench rack so I'm looking for substitutes....I have a box flex as well as free weights. Long story short, I'm just looking for help constructing a workout program. I'd be greatly appreciative for any help,
- 12-16-2013, 10:48 PM
No racks but do you own a barbell?
Stiff Legged deadlift
Horizontal Row (dumbell, barbell, Pendlay)
Dumbell bench press
Triceps/Rear delt movement
Kinda sucks you don't have a rack...but there are still ways to work. Just hit each exercise for 4-6 sets at whatever rep range you want.
12-16-2013, 10:49 PM
Oh ya, Day 4
Dumbell/barbell military press or overhead variant
12-16-2013, 10:50 PM
12-16-2013, 10:57 PM
Nice. You could implement the hex bar on that second lower day.
You don't hafta follow the exercises exactly how I wrote, but upper/lower "splits" work well. Think in planes of movement: If I bench press, I'll row-if I overhead press, I'll also do pull-ups
Elite FTS has a good exercise index, along with Eric Cressy's YouTube page. He's a fan of using the hex bar and may have a bit more on that.
12-16-2013, 10:59 PM
12-16-2013, 11:05 PM
If it's just a dull lumbar pain while you're lifting, it could be from tight glutes/lower back and most likely incorrect abdominal bracing. You should be lifting with a braced neutral spine and diaphragmatic breathing. Search "Chris Duffin breathing" and he will explain that. If you breath and utilize your core wrong, you will overextend your back and that will cause some lumbar discomfort.
Good mornings, and deadlift variations will most definetly build up strength in your posterior chain
12-16-2013, 11:06 PM
Eric Cressey, Kelly Starrett and Donnie Thompson all have prehab/rehabilitative exercises on their YouTube channels, some of it touching on back pain. They'll touch on pelvic tilt/overextended thoracic spine. Anyways, that's my personal experience with lower back pain
If I have you too much info, just pay attention to: Braced neutral spine, good mornings, deadlifts. Done!
12-16-2013, 11:10 PM
12-16-2013, 11:13 PM
Click on the self muscle massage part.
What were you doing that caused the back pain? should have asked that first.
12-16-2013, 11:29 PM
12-17-2013, 07:56 AM
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