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Hey Lance,

I was cleaning and feeling good, so after 135x3, 155x3, I went for 165x3, but as I lifted the bar off the ground druing the first rep, something went wrong on my back and I dropped the bar. Feeling like I was being a pussy, I tried repping 135 at lest, failed twice due to unstable feelings in my back.

Three days later, it's still pretty painful...sharp shooting pain all over back, like a grid - happens is certain positions, such as twisting back, bending down, etc. I would guess a strained muscle, but after initial pain, returning and staying at a normal position hurts a lot as well. All pains are SHARP, make me suck in breath and flex core.

Location is mid back, rightish side, next to spine. It isn't a bone for sure, and from what I've been reading, sound a lot like a herniated disk. Hurts like a B*TCH when sneezing, and walking downstairs.

Whats your diagnosis/treatment?

Thanks man, appreciate it.

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Awesome, thanks a ton. So other then the Incline Row part, everything looks good as is? For the Upper A/B, should I add one more exercise to each? With rest pause, the time will go by pretty quick, and I wouldn't mind adding an exercise to each (not trying to fluff up the routine though, just more work).


And for the Recline Row...

<a href="http://www.youtube.com/watch?v=fP7YDtQu7Ag" target="_blank">http://www.youtube.com/watch?v=fP7YDtQu7Ag</a>

Is that a correct demonstration? How do you progress on this exercise, just add weight on your stomach/crotch? Is the seated row grip a better idea or the bent row grip?

will get back to 'lifting weights' once i get the back yard fenced in.. t-minus 1 month or so.

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Hm, how does this look?

Upper A:
Seated DB OHP - 3 sets RP
Controlled Lat Pull w/ Pause - 3 sets RP
Weighted Dips - 3 sets RP
EZ Bar Bicep Curls - 3 sets RP

Upper B:
Bench Press - 10 rep RP
Controlled DB Row - 3 sets RP
Upright Row - 3 sets RP
DB Lateral Raise - 3 sets RP

Lower A:
Hang Clean - 3 x 4
Squats - 45 sec RP (R.I.P. Legs lmao)
Leg Curls - 3 x 12
Lunges - 2 x 8
Calf Raises - 3 x failure

Lower B:
Hang Clean - 3 x 4
Deadlift - 3 x 8
Box Squat - 45 sec RP
Leg Curls - 3 x 12
Calf Raises - 3x failure

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Some Notes:
- Basically saying f*ck defined sets and reps, almost all of my exercises are gonna be rest-pause again. That helped enormously before and I don't know why I stopped in the first place. Is that okay or should I change it up a lil more?

- The Upper A & B workouts are pretty basic, which I assume isn't all that bad, but if you can think of any other exercise to add to them, please tell me. Same with the Lower B.

- I used to always perform RDL's and Hang Cleans, but while in school playing football, I had to follow the coach's routine, which had us normally deadlifting and cleaning. Should I revert or go ahead as usual?

- The reason I'm not doing push press / military and instead using seated OHP is because of issues with my back overarching and hurting a little. I've tried keeping my core tight, etc, but still have had the pain occur.

- Another question that came into my mind...on exercises like Lat Pull/DB Row, I often feel like I'm somewhat cheating. At times, I'm just barely letting the bar travel under chin  (if at all) before the weight carries it up or just barely getting the DB to my chest - no control is present. I think I should lower the weight slightly and focus on controlled movements, maybe add a quick pause before the eccentric motion. Is that a good idea? I'm going to try to still keep some reflexive motion and speed in the exercise.

Hey Lance,

Long time no see. I've been lifting and recently was thinking of a new way to do a workout routine. I used to follow the Chest/Tris, Back/Bis, Shoulders, and Legs 4 day split, but the downside is each muscle is only getting trained 1x per week. So I was thinking of a split that would hit a muscle group each day primarily, but also factor in some assistance work at the end for another muscle group.

For example, a 4-day split would look something like:
Day 1: Chest/Tris Major - Shoulders Minor
Day 2: Back/Bis Major - Legs Minor
Day 3: Plyos/Rest
Day 4: Shoulders Major - Chest/Tris Minor
Day 5: Legs Major - Back/Bis Minor
Day 6: Rest
Day 7: Plyos/Rest

The first workout would be like this:
Bench Press - 10 rep rest pause method (only 1 set)
DB Press - 4 x 6
Cable Fly - 3 x 12
Weighted Dips - 2 x 10
DB Shoulder Press - 3 sets rest paused
DB Front Raises - 3 sets rest paused

Basically I just add rest pause to the sets that are assistance work, for quicker timing as well as higher intensity overall. As for strength level, right now I'm at 140 x 10 on bench press, doing 57.5 x 5 for DB shoulder press, haven't squatted as much recently so down to about 185 x 10 on squat. Weights at 142lb, looking to hit 150-155 by end of August.

Thanks in advance, appreciate it man

Can we delete links from the sidebar that we don't want there? Idgaf about tennis and stuff homie lol