Disregard Spine, Acquire Mass

[Eaglefan]

How goes it, I'm David.

17, 5'11 and as of right now around 155 down unfortunately from near 170. I got mono, then herniated two disks wrestling which stopped my run with SS. I'm unable to squat atm, so I'll be doing a modified 5/3/1 BBB with deads as my main lower body day. Deads will progress linearly.

My best lifts as of now are
Bench 225x4
Press 145x2
Dead 330x5
Squat 280 3x5 (goodbye to that for a while)

I'm starting lower with the deads and working back up, strengthen dat der low back. No more fukcs can be given about the disks, training through with what I can manage.

Basic premise is going to be
Bench
Dead
Rest
Press
Dead
Rest
With the assistance work being hypertrophy oriented.

[Eaglefan]

Wave 1
Bench
155x5
180x5
205x7
110x10x5 90 sec rest
Dumbbell rows
40x10x5 each arm supersetted, shortest rest possible
Barbell curl
65x8,6 45x10

After the minuscule volume on SS style LP my muscles are fried. Can't remember the last time I had such a pump. Hitting the food hard now, deads and DOMS tommorow.

[Eaglefan]

Dead (going to progress this linearly to rehab, not 5/3/1 style.)
245x5
205x5,5

Hang Clean
130 5x3

Calf raises
160x8,8,4

Static holds
225 30 sec, 15 sec

Hanging leg raises and planks

Training through this sinus infection has been annoying as anything. Valsalva makes me want to drill my head open. Back felt good today though, and doms from yesterday isn't bad at all.

[PackMule]

Disregard Spine, Acquire Mass. Haha. That's about where I'm at right now too. Good luck man. Back problems fucking blow.

[Eaglefan]

Disregard Spine, Acquire Mass. Haha. That's about where I'm at right now too. Good luck man. Back problems fucking blow.

Thanks man, good luck to you too. I see that you're already strong, so hopefully you can push through.

[Eaglefan]

Press
100x5
115x5
130x7

Dips supersetted with chins
10 10 10 10 10
10 10 10 5 5

Havent done high rep chins in a long time. Got up to 3x5 with a 45 strapped, definitely didn't think 5x10 at BW would be a problem. Hopefully body adapts quickly. Next time I'll add 10 or so to the dips, cut off a set, and add a backoff set after the press strength work.

[Eaglefan]

Deads
255x5
215x5,5

Hang Cleans
135x3,3,3,3,3

Calf Raises
160x10,8,6

Hanging Leg Raises
3x15

Static Holds
235x15 sec
185x15 sec

This one was a tough one. Didn't sleep well last night and I strained my right anterior delt a little bit I think pressing. Oh well, pushing onwards regardless

[Mark Edward]

If I were you, I would do a lot of good mornings and stiff legged deads. Look up Bill Starr's articles on them in, I think, Iron Man magazine. An invincible lower back will serve you well.

[Eaglefan]

If I were you, I would do a lot of good mornings and stiff legged deads. Look up Bill Starr's articles on them in, I think, Iron Man magazine. An invincible lower back will serve you well.

Oh hey mind reader. Was just thinking of this today. Probably gonna do 2 sets of semi heavy RDLS instead of back off sets with the deads after the strength work. Plus I'll be adding in squats again soon, albeit high bar ones. *ducks* Strange anthropometry here, low bar my back angle nearly hit horizontal and I've reinjured with loss of extension there before.

[Eaglefan]

Bench
170x3
195x3
215x4
112.5x10,10,10,10,10 90 sec rest

Dumbell rows
40x11,11,11,11,11 each arm supersetted

Barbell curls
65x8,8 45x10

Some face pulls, hangs from pullup bar.
Leaving for the beach so I won't be able to train tomorrow but I will be back in time for press day on Sunday.