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
(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