Please looks at this primarily BODY-WEIGHT EXERCISE routine

[ammons]

I've been lifting consistently for 2 years and would say I'm at a pretty decent strength level on all the key compounds (squats, deads, bench, row).

However, about two months ago I must've done something to my lower back and now it causes me sharp, acute pain to bend over, let alone squat or deadlift (and row is hard too).

I clearly can't continue the push-pull-legs split I've been doing, so I devised this alternative primarily bodyweight workout. I'll be doing this every other day, and on the off days either running or doing elliptical for legs.

Please let me know if you think this'll be good to continue building strength while de-emphasizing lower back. Note that many of these exercises will be performed weighted (i.e. chins)

(4x12/10/8/6) Wide Grip Pull Ups SUPERSET WITH
(4x12/10/8/6) Dips

(4xfailure) Tricep Pushups SUPERSET WITH
(4x12/10/8/6) Close Grip Chins

(3x12/10/8) EZ Bar Curls SUPERSET WITH
(3x12/10/8) EZ Bar Skullcrushers

(3x12/10/8) Reverse Preacher Curls

10 minutes abs
5 mins lower back stretches

[Cards]

I think you need to find the root cause of the pain, address it with proper physical therapy or recovery techniques, then continue to squat and deadlift.

[r2473]

It's hard to know what you are trying to do, but bodyweight exercises can vary from super easy to pretty much impossible.

If you want to do something for your legs, try whatever version of the pistol you can safely do.

[ammons]

Naturally I want to continue with the squatting and deadlifting, but until I can identify and recuperate from the problem -- which I plan on doing -- I can't. So is this a good workout to do so I don't lose strength?

[DontTakeEmOff31]

Naturally I want to continue with the squatting and deadlifting, but until I can identify and recuperate from the problem -- which I plan on doing -- I can't. So is this a good workout to do so I don't lose strength?

It all depends on how bad your back is. The lower back is used in almost every compound exercise (directly or indirectly). If the pain isn't that bad you can probably workout around it, if its really bad (bending over causes pain) exercise might just prolong it.

I'd put your energy into trying to heal the back instead of doing back and legs exercises (if the pain is bad). If you do wan't to continue lifting I would try to keep the routine you had previously and replace any exercises that cause pain with different ones (you could use machines etc.). I don't think you are going to preserve as much strength as you hope with all body weight exercises. I think body weight exercises are awesome but as a supplement to heavy lifting, not as the primary focus.

[Bako Lifter]

Do not continue any lower body work. You will just make it worse. Go to the doctor and do all that good stuff.

Trying to push through it is a bad idea.

You don't have any abs/core in your routine. That is going to be vital in recovery. planks, heavy sit ups, leg raises, etc. Should be done multiple times per week.

Air squats and walking lunges without weight shouldn't be a problem.

You should also look up hamstring and lower back mobility online.

Lower back injuries can vary, but with mine, I took about 4-5 weeks completely off lower body work and am now fine. It still gets stiff in the mornings but doesn't impact my training. Besides deadlifts, I'm still nervous to reintroduce those to my routine.

Edit: I didn't see the '10 minutes abs'. Just remember this is one of the most important things for you right now. Go heavy and hard.

[Bako Lifter]

And you can still bench, military press, and do pull-ups, correct? Those were the 3 lifts I focused on during recovery.

And don't worry too much about strength loss during time off. After my 5 week lay off I came back to hit a 50 lb. front squat PR. No joke.

[Cards]

You should also look up hamstring and lower back mobility online.

Fantastic advice, I would also recommend ankle mobility.

[ammons]

This is all definitely good advice, thanks!