Effective strength training with injured back

[zar9star]

So my back injury keeps me from doing barbell exercises and anything that is hard on the back.
While that is the case, I want to build as much muscle as possible.
I am an early intermediate.
Here is what Im currently doing 3x a week:

3x5 bench (LP with 2,5 lbs jumps)
3x max chinups (increasing reps) /alternating/ 3x max weighted chin ups (LP with 2,5 lbs jumps)
2x10 dumbbell ohp
3x12 facepull
2x5 leg press (LP with 20 lbs jumps)
3x12 calves

Questions:
I cant squat and deadlift. Does this mean I can tolerate more upper body volume?
My back strangely doesnt hurt that much from sumo deadlifts. Sumo and legpress would be my only lower body tools. How do I program this?
thanks

[Dalton Clark]

Are you not able to squat/deadlift due to doctor's orders or are you physically incapable due to pain/other reason?

[zar9star]

Pain. I stopped squats and deads and then went to doc afterwards. Strangely the pain didn't disapear in 4 months no barbell training.

[Dalton Clark]

Look up the Bill Starr rehab method.

[Bryan Dobson]

So my back injury keeps me from doing barbell exercises....
I cant squat and deadlift.

I disagree without a diagnosis of a physical mechanical injury your back "hurts" , it seems not squatting and deadlifting is a self imposed limitation.
You have been Laying off the barbell lifts for what was it 4 months, and your back still "hurts"?

It seems your back is going to hurt(welcome to a large population). You might as well squat and deadlift, it may be theraputic and help, it may not. But at least you will be squatting and deadlifting and being stronger than without doing those important movements.

Austin and Jordan just had a great podcast on this and the perception of load on the back, that is amplified by pain. You are falling into the inhibition trap. You need to regain confidence in those loaded ranges of motions.

[Bryan Dobson]

Pain. I stopped squats and deads and then went to doc afterwards. Strangely the pain didn't disapear in 4 months no barbell training.

What did the doctor say?

[zar9star]

MRI said I have osteochendrosis and protrusion

[zar9star]

For some reason sumo deadlifts are much less painful. Is it a good idea to do them in my case?

[BenM]

If you can sumo deadlift with less pain than conventional, then why not. You're better off to be doing some form of deadlift than none at all, IMO. And a lot of very respected strength coaches suggest training both regardless, even if one is your preferred variant.

[Bryan Dobson]

MRI said I have osteochendrosis and protrusion

How old are you?