Originally Posted by
BustedBack
Nick,
Trying to figure out the lower body programming for the 4-day split. My upper lifts are WAY ahead of what my lowers should be due to a bad low back -- and just a generally weak lower body compared to my upper. It's always been that way. I actually switched to high bar because my back simply could not handle any weight over 200 lbs with the low bar back angle. Yesterday, I actually had an easier time doing 185lb. for 5s using HB than LB. Using the theory laid out in your article, I'm going to lay out the 4-day out this way based upon last week's numbers:
Monday
Press singles 5-10 @ 160 -- Should I do the 10 singles here?
Bench 5x5@225 (90% 5RM Thur)
Tuesday
DL 1X5 @ 250
HB Squat 5X5 @ 165 (90@ 5RM)
Or should I just keep SQ at 3X5 and plan on adding weight every workout? I put the 1x5 DL first, because my back can't do heavy squats then DL and still add 5lbs; it's pretty much one or the other at this point. So I figure 5lbs a week on the DL is better than nothing.
Thursday
Press 5X5 @ 135 (~85% Monday singles)
Bench 1X5 @ 252.5
Also, why is the Press always first? Is there any benefit to putting the Intensity Upper first: Ie. switch Bench 1X5 first then volume Press? I didn't catch an explanation in your video or article.
Friday
HB Squat 1X5 @ 190
DL 3X5 @ 225 (90% Tuesday)
Again, should I just keep SQ 3X5 and add 5lbs (if I can) to Tuesday's SQ? And then do a volume DL?
Low 200's is pretty much my ceiling in the squat and high 200s in DL, so maybe add weight each week then switch to an Intensity/Volume layout to attempt to drive some more progress?
And I'm 38, 186lbs, 5'9" to put it in perspective. Thanks in advance!!