I injured (tweaked) my back during week 9 of the 12 Week Strength Program. Two days post injury were absolute misery (socks and shoes were a challenge). I forced myself to lift the next day with weights I could tolerate and did not take any days off. The upper body lifts have not been affected, so I continued the programming. It has been one week since the injury and I can do sets of 5 with 70% of my previous e1RM. I’m not sure how to proceed from here. Do I proceed with the program for bench, or try to figure out a reset in general? It sucks because I made it all the way through week 9. I really don’t know how to proceed with squat and dl and finish out the program. I still have back pain during the day but it is manageable.
I’d probably tough it out this week and re-evaluate. If you are back up to 80+% then I’d just continue on as planned like nothing ever happened. If you’re not quite there yet, I’d run the bench programming as planned for the rest of the template, but move back to week 1 for the lower body stuff.
See what it feels like this week and go from there.
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