Hello guys, been a long time, at least it feels that way. Quick update. In May of this year, i hurt my back pretty bad, the lumbar area. Pain is severe, lumbar area, radiates to left leg, burns. sciatica, DDD, stenosis, and some bulging disc.
Got well enough that i was lifting again. but its really rough. Will see. Got some things in the works. ( im still benching about 400, but im not squating (back squats, im doing some squats were weight is hanging from belt on waist), no deads, or almost anything that i have to bend to do. )
anyways, i need a good abdominal routine. I think that was a major reason for my injury. weak core. never doing abs. i think im going to try and do abs every day i workout, before i go to the gym at home. no abs, no gym. that will be my mind state.
i dont want to over do it, meaning, i hate doing abs, so i need something i can do quick, and that i will actually do, and do conistantly.
im thinking 2sets of planks, to failure, and maybe 50 crunches... 4 days a week. thoughts?
also, on my back day, because of my back, i do a crap load of pull ups, many variations. ( it doesnt hurt my back, i dont have to bend, and it really works the back out.)
im not really happy were im at on those. thoughts on me doing 1 set of pull ups or chin ups every day. think that is to much, since i already do about 17 sets on back day? ( typically i do 4 sets behind the neck wide, then 6 sets front wide, ( 4 weighted ) 4 sets rope pull ups, and then 3 sets close grip palm facing face chin up.
When I hurt my back at work I had to go to physio, the girl told me to strengthen my core. She had me doing many different types of Plank and a bunch of exercises with a exercise ball. My back has never been better, even better than before I hurt it.
Crunches aren't good for bad disks because that motion (and rounding lumbar) puts pressure on the disk. You want to extend your back the other way.
Glute Bridges (can add weight with plate/bar on lap)
Hyperextensions (limit your depth on way down and don't round lumbar)
Leg raises (Lie on floor and raise legs keeping legs straight. Don't raise hips or round lumbar)
Limit lumbar rounding and twisting until pain gets better. Then you should be able to work in other core exercises that involve those movements.