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  1. #1
    Reinhardt is offline Senior Member
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    Default powerlifting routine

    Comrades,
    i herniated two discs in late september but with help from my physical therapist, im lifting again.
    In the past i made the typical beginner mistake of wanting everything together and instantly.
    Now, im happy that i can lift again at all. So id like to use a very basic, safe and, hopefully, productive routine. Please tell me what you think about the following:

    3 main lifts: squat, bench press, deadlift

    Split: squat & dead / bench

    Assistance: bodyweight excercises, freestyled based on how i feel

    Frequency: rotating lower body and upper body days with at least one day off
    in between, more off days as needed

    Cycling / sets & reps: basic linear build up, one work set of 5-20 reps, starting a new cycle when i cant make 5 reps

    Im doing this since mid october, and it feels and works great, but im
    interested in the opinions of more expierienced lifters.

    Oh, my goals: squatting & pulling double bodyweight for reps, benching 150 % of bodyweight for reps, no more injuries, gaining mass
    Last edited by Reinhardt; 11-09-2011 at 12:08 AM.

  2. #2
    fatman is offline Senior Member
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    Quote Originally Posted by Reinhardt View Post
    Oh, my goals: squatting & pulling double bodyweight for reps, benching 150 % of bodyweight for reps, no more injuries, gaining mass
    Jim Wendler's 5/3/1 is the way to go for what you mentioned. You start out light and sort of easy, but will gain a lot of strength in the 3 powerlifts and should put on some considerable mass. It's got bodyweight assistance too.
    [URL="http://heavyasareallyheavything.blogspot.com"]Fatman's Training Log[/URL]

  3. #3
    thegym00 is offline Senior Member
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    Default

    [QUOTE=fatman;600721]Jim Wendler's 5/3/1 is the way to go for what you mentioned. You start out light and sort of easy, but will gain a lot of strength in the 3 powerlifts and should put on some considerable mass. It's got bodyweight assistance too.[/

    ditto

  4. #4
    johnbeamon is offline Senior Member
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    I just want to throw this out there. I posted here three weeks ago that I had pinched a disc in my back during a deadlift, a minor bulge in one disc and definitely not a herniation. People here overwhelmingly advised two things.

    First, the FMS practicioners told me to get an FMS screen, to which I had several reservations. Not even 1 week later, someone else posted another thread about their back pain, and Pavel's response was that their questions should be addressed to their doctor. I sat quietly, but there were four separate threads on back pain on the front page that day. We as a community need to be careful what we prescribe. It's not just one or two of us working out injuries, and Dragoncare does not take major medical.

    Second, they told me it would be months before I should consider lifting safe again. Discs can take as long as a year to heal. I should lower my lifelong goals (2xBW dead lift; I was at 150%) and be reasonable. I'm too old, I'm too small, I'll cripple myself. A couple of people wished me well.

    It's been about 6wks since I bulged that disc, and I'm pain-free. My PT confirmed today that I'm ahead of schedule, moving naturally, and that what I'm doing (Convict Conditioning big six) has been highly successful. He's reintroduced movements in and out of flexion. I've planned (since day one, mind you all) to not resume even KB lifting until Thanksgiving, which would be around the 2mo mark.

    You, on the other hand, resumed BB lifting barely 4 weeks after a double herniation. You said with help from your therapist, but you did not specify with medical clearance from your therapist/doctor. I hope that's purely semantic and only occurred to me. Comrade, I WANT you to succeed, but even I think this is early. Please be careful, and best of luck to you.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  5. #5
    Reinhardt is offline Senior Member
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    John, thank you for you kind words.
    I didnt think that i would recover that fast myself, but all i do is in clearance with my therapist.
    Regarding my goals: I allready squated and pulled double bodyweight in the past and to 150% bw bench i have about 10 kgs to go.
    I should also have said, that my doctors assume, that i already ran around with that herniations for several months, if not years. No proof here, but it would fit to my own perception.

  6. #6
    bwwm is offline Senior Member
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    If you had truly herniated the discs recently, you would not be moving barbells this soon. They told me I 'bulged' a disc back in 2000. It was a good 3-4 months before I could even consider hitting the weightroom with any significant intensity. I can't imagine blowing two discs simultaneously and being back at it 4 weeks later.

  7. #7
    Reinhardt is offline Senior Member
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    Yes. And this is the major reason, we think that those discs herniated at least some months ago.
    In the past i had a lot of back pain, but i never went to the docs because i didnt even think of such a severe thing. Then in late september, i woke up and could stand or walk. The pain was only in the left hip, not in my back. After a week or so, i could walk again. I didnt have back pain since then.

  8. #8
    johnbeamon is offline Senior Member
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    There's a story here about a woman in her 50s who had a spine injury with chronic pain and migrated from PT to power lifting as a mode of therapy. She now competes at a national level and manages her condition with her training. It's a great story.

    I'm with bwwm in that I don't know whether to call your problem a herniation or a bulge, but I'm glad you're getting better. My pain was in two areas, a general "pinched" feeling across my lumbar when I extended, and a shooting pain that radiated through my right hip into the leg, textbook sciatic nerve impingement. I was given standing hip glides and modified Cobra stretches and backbends to treat pain on an as-needed basis. I've improved to "infrequent minor discomfort" brought on by sitting or slouching, which I can treat and relieve completely. Check with your PT if you're still having breakthrough pain. Otherwise, best of luck.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  9. #9
    Pavel Tsatsouline Guest

    Default

    Com. Reinhardt, a solid plan, except for the high reps. Your discs have nothing to gain and a lot to lose from sets of 20 SQs and DLs. Keep them down at 5.

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