I’ve had a bit of low-back pain for the last couple weeks. Its’s the kind of sharp pain that radiates down my hamstrings when I move the wrong way and that can only be cured with rest.
Anyway, because of that, I’m avoiding Deadlifts, heavy Squats, and low-back work for a couple weeks.
Today was supposed to be Posterior day where I would typically hit all of those things. Instead, and since Easter is tomorrow and I do not plan on training in the AM, I decided to make it a full body day.
I did this because I can. You don’t have to be a slave to your program. Most importantly, you have to listen to your body.
I know that Deadlifts or Hip Thrusts would have felt like shit today, and probably made my back hurt even worse. But I certainly didn’t want to skip my workout because of it.
Full disclosure: it was basically just an upper day with some Goblet Squats thrown in for good measure but again, that’s okay. The important thing is that I got it in.
Here’s what it looked like:
A1) Weighted Chins – 30 x 25 total reps (5 sets)
A2) Low-Incline DB Bench – 60 x 10 x 4
B1) Standing DB Press – 20 x 5,5,10 x 3 (5 top half reps, 5 low half reps, 10 full reps)
B2) Face Pull – 65 x 10 x 3 (w/ 2 sec hold)
C1) Pinwheel Curl – 25 x 10 x 4
C2) Dip – BW x 140 total reps (3 sets)
D) DB Goblet Squat – 50 x 15 x 4
Honestly, this workout felt great and was low-impact on my back. I still did a nice warm-up and hit some cool-down stretching. I probably should have done some conditioning, like jump rope or something at the end but decided to call it quits.
So, my week of training looked like this:
Tuesday – Lower
Wednesday – Upper
Friday – Slow Flow Yoga
Saturday – Full (mostly upper)