I just put together a routine based on my current goals
1.Increase Press , Bench and Row numbers.
2.Workout around a nagging sports hernia.
3.Add size to my upper body.
Squat very light
Back Ext. 3x10
Creating a routine is almost always a bad idea. Instead, go with a good premade template and modify it to your needs
it really doesnt look too bad considering you have the hernia. are you having surgery on it? when will you be able to go heavy on lower days again?
Looks ok What is your progression scheme going to be? You are basically doing 5/3/1, so why not follow that for your main lifts and light squat sets of 12-15 on that day? Rather than flies, maybe a tricep exercise or chins on this day as well?
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Just get under the bar!
I eased up on squats since the pain started,and dropped deadlifts all together.Im just not ready for surgery if thats what it takes.I took get the basics from 5/3/1 but with straight sets on 3x5 instead.I want to dedicate a back day without overtraining,and to make up for not deadlifting.I haven,t made any size or strength gains in almost a year of solid training.
If you want to increase your row strength, why aren't you doing any real back work? If you want to build size, flyes are a waste of time. Compound movements are the only way to go.
If you haven't made progress in a year, this should alert you to the fact that you're doing something terribly wrong. Follow an already established program. If it's already established, these guys clearly know what they're talking about. Unless you know more than Mark Rippetoe, Bill Starr, Jim Wendler etc... If you do, you and i need to talk because I need to know the secrets.
I would follow one of those routines ,but like I said earlier deadlifts set me back once I approach 50%.So I'm trying to find a way to work my back without straining the sports hernia any further. I enjoyed BS Power Routine last year and was progressing until the injury.It sucks watching guys Deadlift while I'm doing seated DB high pulls,seated shrugs and supported rows .
Since you're working around a hernia, you could start much lighter - maybe take 6 weeks to reach your old 5rm for squats (read the program) Instead of the actual deadlifts, you could try romanian deadlifts.
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
I agree with everyone. Follow a proven map. 531 is ideal
Best Lifts unequipped
Best lifts Equipped
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And why can't you set up the program to deadlift using the numbers that don't bother your hernia? If you can use close to 50%, the do it. Deadlifting 50% is better than not deadlifting. Again, use some common sense.
When I said back work I meant rowing and pull-ups. Your low back gets plenty of work squatting. Work around your injury with a proven program and make some progress in the lifts you can train.
Last edited by RhodeHouse; 02-28-2011 at 09:34 AM.
Instead of working around a nagging problem, get it fixed. Have you been properly diagnosed or is this a self-diagnosis? Have you used a conservative approach to heal the injury; i.e., a period of rest followed by PT (stretching the lower abs and lower extremity muscles and tendons with strengthening of the core muscles). Have you addressed the issues that caused the hernia in the first place - usually a muscle imbalance? If you've done the conservative route, then surgery might be the best option.
Fix this problem. Don't work around it.
My Doctor said its a sports hernia ,so I need to get some imaging tests . I 've been doing a series of rehab exercises he gave me like body weight side lunges,hip stretches ect since Dec..but I still get pain the next day. The routine I set up doesnt strain my abs plus I'm making new pr's . I have to get siked up for surgery I heard you cant lift at all for 6 weeks.