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Low Back Pain Rehab
Hello everyone. Hope you're doing good !
I started to follow the advice that dr. Baraki gives in the article "Pain in training: what do?" but I'm having trouble creating a weekly program, so I need your help.
I started training again before 2 weeks after a 2-month lay-off.
My training mainly consists of deadlifts and squats (modified for rehabbing low back), bench and overhead press.
What would a 4-day program be like in order to get progressing and work through pain?
For example : Monday -> Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo, Overhead press (is this enough or I could add a back exercise to work the affected area?)
Wednesday -> Bench Press, Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo
Friday -> Same as Monday
Saturday -> Bench press and accesory work (biceps and triceps, maybe some planks, dumbell rows)
How's that sound?
I'd love to hear any opinion.
I started to follow the advice that dr. Baraki gives in the article "Pain in training: what do?" but I'm having trouble creating a weekly program, so I need your help.
I started training again before 2 weeks after a 2-month lay-off.
My training mainly consists of deadlifts and squats (modified for rehabbing low back), bench and overhead press.
What would a 4-day program be like in order to get progressing and work through pain?
For example : Monday -> Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo, Overhead press (is this enough or I could add a back exercise to work the affected area?)
Wednesday -> Bench Press, Deadlift 3 x 12 with 3-0-3 tempo, High Bar Squats 3x12 with 3-0-3 tempo
Friday -> Same as Monday
Saturday -> Bench press and accesory work (biceps and triceps, maybe some planks, dumbell rows)
How's that sound?
I'd love to hear any opinion.
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