Looking to dive into a template to move into something new and explore areas I haven’t really before. I’m 1 year on from my back “injury” (or re-injury), and have been essentially doing the following to get accustomed to barbell lifts, but am wanting to get more serious about progression:
i.e. 3x a week alternating push/pull focus, main lifts being RDLs, back squat, pullups, bench and OHP. Cycling Day 1 Day 2 Day 1 and then Day 2 Day 1 Day 2 with some accessory adjustments on the fly as I essentially feel like it:
i.e.
Pullups 4x6
Back squat 4x6
Ab wheel rollouts 3x10
Have been adjusting reps and sets over time, but not all that methodically as my programming has been lazy. I have to balance this along with somewhat physical work and a good amount of weekly property work (chainsawing, chopping wood, building construction) that put a moderate amount of stress on my back, depending on the day and volume, so my workouts tend not to be able to be as intense as I prefer. Still trying to figure out some recovery issues I have. Obviously would like to increase load tolerance and low-back resilience over time.
Should I jump into the lower back rehab template first, or would it be sufficient to jump into i.e. “low fatigue strength” or a beginner program at this stage in recovery?
I don’t see a need for you to do the back pain template without acute back pain that limits your ability to train “normally.” I would not recommend the low fatigue templates at this stage of your training. Rather, it seems like the Beginner Template is more in line with your current needs, resources, and goals. I think you’d do great with it!
I don’t currently have acute back pain, but it follows the common pattern of LBP with flare ups, transient symptoms, etc. I would, however, say it’s the limiting factor in deadlifts and squats, as I still can’t deadlift anywhere near max or push many difficult working sets on squats, at least so far (although a better structured program would speed things up, I’d imagine). Might be able to push deadlifts with much lower volume, but I’m still trying to work out kinks in cueing and technique as well. Still the appropriate stage for the beginner program?
I think it’s more likely that some detraining has occurred over the course of time that you have not been consistently training the squat and the deadlift. I agree that an well-structured program would be beneficial. That would be the Beginner Template in this case
