Returning Lifter - 6'4 tree

Training Q&A [Moderated]
1

Hey Dr.GainZzz & BBM Fam!

Loving the new site! I’m finally getting back to lifting after a 2.5-year hiatus (Software Dev life hit hard, gained 50lbs!). I trained with SS then BBM from 2018-2022.

Started the Beginners Program last week. Deadlifts feel good (5-step DL still money!), back flat despite my long levers. Dr.Baraki’s bonus step of lifting the shorts is going strong.

However, squats are a problem. On Phase 1, Day 3, Week 1, I tweaked my lower back squatting a tiny 65 lbs x 10 @ 7. No sharp pain now, but it’s stiff.

My main issue is low bar squat mechanics. At the bottom, my hips feel super tight – can’t sit back like before. This leads to me “high baring” the low bar, with the bar drifting over my toes. I’m not good morninging, but the bar path is way off. Today, I only squatted the empty bar to avoid further injury but still OHP’d and Pulled according to Week 2/ Day 1.

Outside the gym, I’ve been trying to be more active by doing air squats/pulls, walking, bike rides and dare I say.. some yoga. I also purchased a standing desk to reduce the time I am sitting.

I’m already in Romaleos 2 (0.75" heel, so shoes aren’t the issue). My goal is to get my numbers back up and lose weight.

Given the low back stiffness and squat form issues, should I stick with the Beginners Program or switch to the Rehab - Low Back Pain Template?

Prior to my 2.5 year break, any injury/ tweak would be my low back. Would really hate to start a cycle of low back injuries while getting back to consistent lifting

I am 30 year old / Male, 6’4 tree and weighed in 255 lbs before submitting post.

Thanks for any advice!

2

Thanks for the post. Seems like you can tolerate most movements without modification, suggesting to me that the back tweak is resolving/resolved. I suspect the Low Back Pain template is unnecessary vs. changing the exercises you’re doing for the squat pattern.

What would you say to doing 3-1-0 tempo high bar squats as your main squat, leg press for the sets of 7, and then split squats for the squat movement that’s performed for sets of 10?

I’d favor that over trying to hammer low bar right now while you’re getting back into training. FWIW, the low bar squat doesn’t train the squat or muscles involved any better than another squat variation….it’s one of many options someone could pick :slight_smile: