AA Max

[SaiBoT]

put feet high on sled. you'll feel it. In your case I would just squat. No leg curls or extensions. use SLDL, GMs, reverse hypers, hypers, pull throughs etc for assistance.

Anyone have any suggestions on good low back rehab program?

There's a few things in here:


http://www.elitefitness.com/forum/w...ries-prehab-rehab-how-handle-them-662665.html

 

[artificialaspirations]

I know I'll be doing lots of hypers and I can try pull throughs. My gym has no reverse hyper or GHR so any other ideas?

 

[artificialaspirations]

Sciatic nerve is feeling better. Low back still stiff, sore, tight.

I have a follow up and physical on Friday with full bloodwork. I am experiencing low test symptoms again and may go back on hrt if I can maintain my fertility.

I'll bench on Friday after my anti-inflammatory is finished.

 

[artificialaspirations]

SQUATS
0x15
0x15
45x15
55x15
60x15
60x12
60x10

HS PRESS
35x15
35x15
35x15
35x15

BENCH
45x10
95x10
135x10
185x3
135x8

PRESSDOWNS
100x12
120x12
120x12
120x10
100x12

Easy workout just to get moving again. Shoulder felt weird today so I took it easy. Back is feeling alot better. I can't believe how weak I got in the past month. I haven't been taking care of myself.

 

[SaiBoT]

You'll be doing great soon bro just take your time.

 

[artificialaspirations]

FRONT SQUATS
0x12
0x12
45x12
65x12

GOOD MORNINGS
0x12
0x12
0x6
45x12

HS HIGH ROW
90x12
140x12
160x12

HS LOW ROW
90x10
110x10

NERD ROWS
25x12
25x12
45x6

HS PREACHER MACHINE
25x12
35x10
45x6
35x8
25x12

GHR ON 45* HYPER
0x12
0x10
10x16
25x3
0x3

Back felt good today. Another easy rehab workout. Less than 60 sec rest between each set. I may have some of the reps wrong but you get the idea.

 

[ExtraMile]

what are nerd rows?

 

[artificialaspirations]

its an upright row/shrug hybrid with dumbells at your sides. I've never done them before, but cant support heavy weight with low back for shrugs, so I thought I'd give em a try...

 

[artificialaspirations]

SPEED BENCH
45x10
95x5
135x3
135x3
145x3
155x3
135x3
135x3
135x3

HS PRESS
90x12
90x12
90x10

JM PRESSES
45x12
65x12
85x8
95x6
65x12

 

[artificialaspirations]

BW 175

SQUATS
0x10
45x10
65x10
80x8
95x10
115x10
135x5
135x5

GOOD MORNINGS
45x12
65x10
85x10

WIDE PULLDOWNS
90x10
105x10
120x10
135x5

LOW CABLE ROW (WIDE HANDLE)
75x10
90x10
105x10

NERD ROWS
25x10
45x10
45x10

SHRUGS
45x10

INCLINE DUMBELL CURLS
15x12
15x12
15x10
15x10