Programming the press issues with sciatic

[sunetdanne]

Hi.

I tweaked my back for 2 months ago during 1rmax for squat (it was my first time with a belt and I assume that I did the novice mistake of pressing out my stomach against the belt instead of keeping everything tight): No pain during or after the lift, but the next day my quads was stiff as hell and the day afterwards my back was stiff.

I then again lightly restrained my back one month ago during warm-ups for squat.

For 2 weeks ago I started to have light sciatic issues, light molding in my left ankle and a bit of gluteus pain.

I have checked this up with my PT, the diagnose was lumbago-sciatic. No herniated disc, sciatic due to previous pressure on the nerve by the disc but the disc is now "re-set". He told me to go easy on squat, deadlift and most of all the OHP.

Here comes the real question, how do I program around this?

Just the week before I started to have ankle pain, I started a new program based on GVT (10x10) looking like this


M:
Snatch 6x2,
Bench 10x10,
Some kind of back assistance (row, pull-ups, face pulls etc.)

W:
Snatch 3x2(when SLDL)
PC+OHP:5x2-3
Sumo deadlift ramping to a couple of heavy single or doubles / SLDL from platform 5x5

F:
High bar squat 10x10
Incline partial press(static hold/stop close to nose) 5x5
Some kind of back assistance(row, pull-ups, face pulls etc.)

Now given my condition I assume that it’s wise to keep my deadlifts light, perhaps do light sumos or conventional instead for 8-15 reps. I am also going to include a lot of static ab work like planks and later one sided farmer walks.

But what about my OHP?

Should I?

1) Do high volume 3-5x10 with moderate load?
2) Change to 3x5?
3) Change to 3x5 and push press a weight that I could press?
4) Do some other lift instead?

Regards
Daniel


IF: Needed

BW:86kg
Squat:1x150kg
Deadlift:2x180kg
OHP: 1x75kg
PC:1x95kg
Snatch: 1x65kg