No squats, no deadlifts doc said, what to do now :(

[degscher]

Long story short, I'm 6'1" used to weight 130lbs, started 5x5 three years ago, I'm at 160lbs.

Messed up my back at work so I can't do them for three months.

I know nothing will replace a squat nor a deadlift but can you guys help me find out a new workout routine so I don't lose strength?

Besides squats and deads I was doing bench presses, standing presses, dumbbell shoulder press, weighed chins and curls.

I was thinking of adding to my routine side rows, upright rows and dumbbell fly.

I really don't know what to do for legs. I think he mentioned I can do dumbbell squats though.

Equipment is limited since I workout at home. I have a squat rack, a bench and some dumbbells.

Any suggestions or not are appreciated, thanks.

Izzy

 

[buddhabuilder]

Did the Doc say why he wants you to stop? When is the last time you took video of your forms?

 

[oxymoron]

Its going to be difficult not to load ur back with only free weights available. The plate loaded leg press usually allows you to adjust the degree on the back pad and you can spread it across ur entire back and ass instead of more on ur shoulders and arm grips. But u don't have one. Leg curls and extensions aren't great but will keep ur legs in shape too but u don't have that either. U can air squats or very low weight squats but just be careful. I saw u had standing presses still as an exercise u do which is risky if its ur lower back. Based on ur injury u need to review what ur gonna do with ur doc. 3 months isn't that bad to take it easy and just go super light with the weight.

 

[mbag012]

when you get injured its best to back off a little bit even if you do lose a bit of strength.

start with bodyweight squats. then squat the empty bar after a week or two. then load the bar 5-10lb. then 10-20 so on and so forth.

get a foam roller and start rolling around on your back. do light excersize to get blood flowing to the injured area but dont push it. dont keep checking to see if the area is still hurting that will only make the injruy worse. using NSAIDs can help certain kinds of injuries but it will prohibit muscle gains.

i just regurgitated everything i know abou rehab into this post. good luck man.

 

[MattJS]

Loads of bench presses and barbell curls! You'll get your performance back on squats etc pretty quickly once your back has had time to heal....

 

[BenchBoss]

See if you can do lunges. They work everything downward of the waist! They're not mass gainers, but will keep you conditioned!