[Nick82]

Thanks all. I do check supported rows already but I’ll give the y raises a go, I’ve also added in some band pull aparts at the start of each session.

I do RDL’s on leg day, struggle with deadlifts on the floor due to two disc herniation in my lower back.

[Nick82]

Sorry to hear this. It’s shit. I’ve got two herniated disc in my lower back. First diagnosed 2014. The flare up every now and then, more often than not it’ll be something outside the gym that’ll cause it.

As people have mentioned above, avoid anything that causes pain and concentrate on getting your form spot on.

I’ve given up trying to deadlift from the floor and barbell squats, I continued for about 5 years but every time I got to a decent weight it would flare up again. Some make a full recovery and can’t still deadlift/squat but I couldn’t.
Still train heavy. Upper lower or PPL

I also work 50+ hours a week at a desk, some days 12 hours, which is shit for your health in general. I’m looking at getting a standing desk for my office, I’ve also got a cordless headset so I can get up and walk around when on calls. I’m self employed so I can work when I please, so I do try and get out to walk the dog during the day which helps.

The last time I had a real bad flare up was just under 2 year ago. I had to completely stop weight training for about a month, I still went to the gym but just did my physio exercises (Pilates moves mainly) then I did circuits of 15 body weight squats, 10 push ups and 5 chins up and did that for 10 rounds, I did this for time and tried to beat it each time. Once I started feeling better I did one compound exercise e.g incline press at the start of a session followed up with the above circuit. Gradually i got back to training normally after about 8 weeks. This kept me sane and help keep my strength up whilst giving my back time to heal.

Best of luck with your recovery 👍🏻

[Nick82]

Thanks Rich. All noted. I’m 42 so not old but defo need my rest days now.

Oscar suggested the P/P/L/rest/Upper/ rest/ rest / repeat. Which I haven’t done before so excited to see how it get on. I will keep an eye on my log book and make sure I’m able to progress my lifts each week.

[Nick82]

Have adapted to the following now due to schedule changes. I need to train mon/tues/wed/fri

Push/Pull/Leg/r/Upper – Template

Push 1

Smiths bench press 5-10, 10-15
Hs incline press 5-10, 10-15
Cg push up 5-10, 10-15
Hoist machine flies 10-15, 15-20
Seated machine lateral raise 10-15, 15-20
Dip machine 10-15, 15-20

Pull 1

Rack Chins 5-10, 10-15
Db rows 5-10, 10-15
Natulius Lat pull down 5-10, 10-15
Prime extreme row palms facing 5-10, 10-15
Face pulls 10-15, 15-20
Db bicep curl 10-15, 15-20

Legs 1

Lying hamstring curl 10-15, 15-20
Panatta squat 5-10, 10-15
Leg press 5-10, 10-15
Dumbbell sidl 5-10, 10-15
Leg extension (LF upstairs) 10-15, 15-20
HS Seated Calf raise 10-15, 15-20

Upper 1

Incline Nautilus press 5-10, 10-15
High incline smith press 5-10, 10-15
Dips 5-10, 10-15
Lying cuffed Side laterals 5-10, 10-15
Rack chins 5-10, 10-15
HS row 5-10, 10-15
Smiths shrugs 5-10, 10-15

Push 2

Nautilus chest press 5-10, 10-15
Hoist shoulder press 5-10, 10-15
Cg bench press 5-10, 10-15
Hs machine flies 10-15, 15-20
Standing cable flies 10-15, 15-20
Rope push downs 10-15, 15-20

Pull 1

Hs pull down machine 5-10, 10-15
DY Hs row machine 5-10, 10-15
V bar Lat pull down 5-10, 10-15
Seated overhand nautilus row 5-10, 10-15
Calf machine shrugs 10-15, 15-20
Hoist bicep curl 10-15, 15-20

Legs 2

Seated hamstring curl 10-15, 15-20
Belt squat 5-10, 10-15
Single Leg press 5-10, 10-15
SLDL 5-10, 10-15
Prime Leg extension 10-15, 15-20
Seated Leg press calf raise 10-15, 15-20

Upper 2

Flat Hoist press 5-10, 10-15
Super High incline HS press 5-10, 10-15
Nautilus tricep press 5-10, 10-15
Standing machine Side laterals 5-10, 10-15
Under hand HS Lat pull down 5-10, 10-15
Prime seated row 5-10, 10-15
Db shrugs 5-10, 10-15

Abs at start of each session.

[Nick82]

That’s a great shout. Thanks Oscar.

So i think this would work well.

Push/Pull/Legs/r/Upper – 2 rotations

Push 1

Smiths bench press 5-10, 10-15
Hs incline press 5-10, 10-15
Cg push up 5-10, 10-15
Hoist machine flies 10-15, 15-20
Seated machine lateral raise 10-15, 15-20
Dip machine 10-15, 15-20

Pull 1

Rack Chins 5-10, 10-15
Db rows 5-10, 10-15
Natulius Lat pull down 5-10, 10-15
Prime extreme row palms facing 5-10, 10-15
Face pulls 10-15, 15-20
Db bicep curl 10-15, 15-20

Legs 1

Lying hamstring curl 10-15, 15-20
Panatta squat 5-10, 10-15
Leg press 5-10, 10-15
Dumbbell sidl 5-10, 10-15
Leg extension (LF upstairs) 10-15, 15-20
HS Seated Calf raise 10-15, 15-20

Upper 1

Incline Nautilus press 5-10, 10-15
High incline smith press 5-10, 10-15
Dips 5-10, 10-15
Lying cuffed Side laterals 5-10, 10-15
Rack chins 5-10, 10-15
HS row 5-10, 10-15
Smiths shrugs 5-10, 10-15

Push 2

Nautilus chest press 5-10, 10-15
Hoist shoulder press 5-10, 10-15
Cg bench press 5-10, 10-15
Hs machine flies 10-15, 15-20
Standing cable flies 10-15, 15-20
Rope push downs 10-15, 15-20

Pull 1

Hs pull down machine 5-10, 10-15
DY Hs row machine 5-10, 10-15
V bar Lat pull down 5-10, 10-15
Seated overhand nautilus row 5-10, 10-15
Calf machine shrugs 10-15, 15-20
Hoist bicep curl 10-15, 15-20

Legs 2

Seated hamstring curl 10-15, 15-20
Belt squat 5-10, 10-15
Single Leg press 5-10, 10-15
SLDL 5-10, 10-15
Prime Leg extension 10-15, 15-20
Seated Leg press calf raise 10-15, 15-20

Upper 2

Flat Hoist press 5-10, 10-15
Super High incline HS press 5-10, 10-15
Nautilus tricep press 5-10, 10-15
Standing machine Side laterals 5-10, 10-15
Under hand HS Lat pull down 5-10, 10-15
Prime seated row 5-10, 10-15
Db shrugs 5-10, 10-15

Abs at start of each session.

[Nick82]

I’ve always worked on 3 rotations when doing upper lower and also full body and has worked well.

[Nick82]

Would you say this would be too much volume to run, upper, lower, upper, lower, rest, upper, lower, upper, lower, rest, etc?

I’ve trained Thursday Upper 1, Friday Lower 1 and have some time today and feel good so I’m going to train Upper 2.

[Nick82]

Thanks both. Did upper 1 today and felt good. Hitting lower 1 tomorrow

[Nick82]

This looks spot on. Exercise selection looks prefect and covers all bases.

I trained U/L/FB x 3 days a week for quite a while and found it worked great for me.

[Nick82]

Thanks all

[Nick82]

Thank you both

[Nick82]

My favourite is upper lower, I then go to PPL when I feel I need more recovery time.

I’ve also gone back to full body a few times but can only run that for a short period of time before I feel I am unable to recover enough between workouts.

[Nick82]

Thanks Adam/Sasan. Will report back 👍🏻

[Nick82]

Brilliant, thanks Sasan, I’m going to rework my programming for the next few weeks. I’m training upper lower atm but going to look at PPL 3 days a week to see if that helps.

I take fish oils already but will up and will take a look at the Jp supps too.

Will also play about with tempo.

Thanks for advice. Always good to hear what has work for someone first hand.

[Nick82]

Tested out in the gym, nice and clear and almost completely shut off from outside noise. Sweat covers ordered though 💦 💦