Hello ladies and gents,
I have been suffering from problems with the lumbar portion of my spine for about 5 years. I have worked with physical therapists and chiropractors in the past. However, I have not yet had an MRI done yet. I recently had my back flare up on me again. It was bad enough that I literally couldn't move without extreme pain. The doctor just gave me some oxycodone and cyclobenzaprine and sent me on my way with a follow up appt in a week to discuss getting an MRI done. In the past the flare ups have come on from something as simple as bending over to tie my shoe. I am currently taking some time off training to let my back recover but I have some questions about returning to lifting.
I have been training with 5/3/1 and would like to continue to do so once I am healthy enough to get back into things. However, I am worried about squatting, dead lifting and ohp. I read that wendler has said you can swap out the ohp for weighted dips here: 52 Most Common 5/3/1 Questions. I was thinking that I would still do ohp as accessory work seeing as the weight would be much lighter. Could I do the ohp accessory work on both the bench day and the dips day?
Next, the biggest issue Im having is what to do for squats and deadlifts. It seems like squats have a greater tendency to cause me pain/discomfort. More so than the deadlifts. I was thinking maybe I could do rack pulls with the pins set in the bottom hole which would put the bottom of the weight plates about 4" off the ground instead of pulling off the floor. Also, start out very light and work back up slowly.
What should I do about squats? Do I just start really light and work up very slowly? This is what I did after my last back problem. Or would it be better to try a different movement? Would front squats be better? Is there something else you might recommend?
I hate that I keep experiencing back problems that seem to keep setting me back in my training. Please share your advice or ideas on how I should move forward. Have any of you suffered for severe back issues and have been able to continue doing squats, deads, and ohp? Deadlifts and OHP are my favorites and I really don't want to have to give them up completely.
Thanks for any help you can provide!
I have been suffering from problems with the lumbar portion of my spine for about 5 years. I have worked with physical therapists and chiropractors in the past. However, I have not yet had an MRI done yet. I recently had my back flare up on me again. It was bad enough that I literally couldn't move without extreme pain. The doctor just gave me some oxycodone and cyclobenzaprine and sent me on my way with a follow up appt in a week to discuss getting an MRI done. In the past the flare ups have come on from something as simple as bending over to tie my shoe. I am currently taking some time off training to let my back recover but I have some questions about returning to lifting.
I have been training with 5/3/1 and would like to continue to do so once I am healthy enough to get back into things. However, I am worried about squatting, dead lifting and ohp. I read that wendler has said you can swap out the ohp for weighted dips here: 52 Most Common 5/3/1 Questions. I was thinking that I would still do ohp as accessory work seeing as the weight would be much lighter. Could I do the ohp accessory work on both the bench day and the dips day?
Next, the biggest issue Im having is what to do for squats and deadlifts. It seems like squats have a greater tendency to cause me pain/discomfort. More so than the deadlifts. I was thinking maybe I could do rack pulls with the pins set in the bottom hole which would put the bottom of the weight plates about 4" off the ground instead of pulling off the floor. Also, start out very light and work back up slowly.
What should I do about squats? Do I just start really light and work up very slowly? This is what I did after my last back problem. Or would it be better to try a different movement? Would front squats be better? Is there something else you might recommend?
I hate that I keep experiencing back problems that seem to keep setting me back in my training. Please share your advice or ideas on how I should move forward. Have any of you suffered for severe back issues and have been able to continue doing squats, deads, and ohp? Deadlifts and OHP are my favorites and I really don't want to have to give them up completely.
Thanks for any help you can provide!