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  1. #1
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    Lower back recovery

    I have changed my routine to mostly heavy compound movements. But my problem is even training eod on a push, pull, legs routine I cant seem to rocover my lower back in time to hit the next lift which may include it. For instance This I did dls and sat trying to hit tbar rows or even shrugs torqued my spine erector muscles. This morning they are not as sore as yesterday but I cant seem to get my plan working well because of this. I will lay out my w.o and any suggestions would be appreciative.

    Push Day all 3 sets 6-8 reps except close grip I do 6 sets
    bb bench press
    db inclines
    fly's
    military press
    closegrip press

    Legs

    Dl's 5-10 reps
    hack squats to the bottom 12-15reps
    legs curls

    Pull
    pull ups 3 sets of all 6-8 reos
    tbar rows
    db rows
    bb curls
    hammer curls
    shrugs 15 reps

    Push same reps as before
    bb incline
    db flat
    pec deck
    side lateral raise
    close grip press
    dips

    Legs
    leg extensions 15 reps/3 sets
    leg press 6-10 3 sets
    leg curls 15 reps/3 sets
    stiff dl's or good mornings on smith

    Pull
    pull downs
    bb row
    db row
    bb curl
    hammer curls
    shrugs

    I do my cardio on my off lift day and do my abs as well. My ab w.o is

    weighted incline crucnches 6-8 reps 4 sets The next w.o I will do
    abs Machine crunches 6-8 reps 4 sets.

    I would also like to include rack dl's to my routine but cant seem to make them fit. Let me know what any of you would suggest.

  2. #2
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    Bump

  3. #3
    Testsubject's Avatar
    Testsubject is offline Anabolic Member
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    **** man Im sore just looking at that workout routine!! How do you even finish a full week of that, thats alot of training. Personally I would ad a day off during the week so you end up with two days off through the week. I would also switch your leg day and push day around, doing a legs and back right next to each other isnt a good idea because the play into eachother so much, youll never be able to hit your back with full power because it will always be tired from the little bit of stress put on it on leg day. Try switching those two days around and see how that works.

  4. #4
    xxxl83 is offline Senior Member
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    Ok few thing's I'd try to do.
    1st your clearly overtraining your lower back and if not yet soon you'll be overtraining your cns and then things will really start to go bad from there.

    If you like this set up then the first thing is to try and shorten recovery time by proactive recovery or restoration work ie.. feeder workouts, contrast showers, deep muscle massage etc...
    Also try doing standing cruches from a high cable after, or before sets that tax your lower back, I do them during my M.E. and dynamic squat sets.

    If none of the above work IMO it's time to change things up.
    A few ways to go about it.....
    Maybe take 2 days off between your leg and pull days

    Cut out the leg days and incorperate your lower body push, pull exercises into the respective push, pull workouts and add an extra day between those workouts.

    Maybe even try going light one week on leg work where the lower back is invovled to a great extent and then the following week go heavy on your leg day and go light on your pull movements that stress the lower back a great deal.

    You have many options try a few things and see what works I just tried to give you another point of view with being able to keep your current workout in tact for the most part.

    good luck,

    xxxl83
    Last edited by xxxl83; 02-20-2005 at 09:34 PM.

  5. #5
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    Thanks for the imput guys

  6. #6
    Juggernaut's Avatar
    Juggernaut is offline AR Jester
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    Here is what I was thinking:

    Monday - Legs
    Dl's 5-10 reps
    hack squats to the bottom 12-15reps
    legs curls

    Tuesday - Push
    bb bench press
    db inclines
    fly's
    military press
    closegrip press

    Wednesday - Pull
    pull ups 3 sets of all 6-8 reos
    tbar rows
    db rows
    bb curls
    hammer curls
    shrugs 15 reps

    Thursday - Legs
    leg extensions 15 reps/3 sets
    leg press 6-10 3 sets
    Front Squats The other two you had I would drop....you already hit the crap out of gluts/hamms on Monday

    Friday - Push
    bb incline
    db flat
    pec deck
    side lateral raise
    close grip press
    dips

    Saturday - Pull
    pull downs
    bb row
    db row
    bb curl
    hammer curls
    shrugs

    Only problem I see is six day a week workouts are pretty rough....I'd suggest placing hamms/glutes and quads all together on one day to free up some rest time for you. If you have to split them up...do quads ni the AM and hamm/glutes in the PM. That is a lot of work you've got planned.

  7. #7
    carbs-rule is offline Associate Member
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    Most of the push/pull workout plans I have seen have only 3 workouts per week, set up as push-off-legs-off-pull-off-off, or vice versa. This looks much more like a conventional split
    chest/shoulders/tris
    legs
    biceps/back
    repeat

  8. #8
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    I workout eod I just laid out exactly how I work from 1 week to the next, however do any of you think I should not lift on the weekends? Maybe just go and do cardio?

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