So last week I blew my back out doing deadlifts and now it's affecting every friggin' lift I do. It hurts to bench, it hurts to squat, it hurts to do curls. I hate being injured and I think this one's going to last awhile, which means I have to put my deadlift goal on hold. My current goal is to deadlift 405 and I'm at 375 but I think I'm stuck there for awhile.
Currently I and my training partner are working an every other day split:
day 1 is legs, chest, and biceps
day 2 is back, triceps, and shoulders
today we did 8 sets of flat barbell bench, five sets of EZ curls, and five sets of dumbbell incline bench. There's alot more we could be doing but we're limited to 45 minutes on the lunch hour, which means sometimes we'll do alot of supersetting or worksetting.
yesterday was back, shoulders, and triceps. I did 7 sets of every exercise starting with seated military press, then bent bar bell rows, then skullcrushers, then dumb bell bent rows, then arnold presses, then seated cable rows, cable tricep press downs, and finally cable shoulder raises. I did four or five sets at a weight which I could get five reps with a little work and then the last two or three sets I dropped weight so that I could do sets of 8 or ten.
Alot of times when I'm in the gym, I like to just play. I know what body parts I'm training so I sort of pick and choose the routine on the fly as long as I'm hitting the body parts I want. I depends on my goals that day. Each routine is designed to help me meet my current lift goals:
flat bar bell bench: 225; currently at 195
back and zercher squat: 405; currently at 315
deadlift: 405; currently at 375
seated military press: 225; currently at 145
that's it for now
D.