How does this routine look for a 40+ bad back guy?

[Overload]

Hi all. I've read Beyond Brawn and am now going back and reading Brawn. Great books that have changed my way of thinking along with this site.

I have 2 badly damaged discs in my lower back so any spine compression exercises are out as well as any bent over row type exercises.

I took this from you post IA of the exercises you like and started it this past week. Wanted to know if you think my alternate exercises are adequate since I can't squat and deadlift. I also workout at home.

Workout 1
Dips 2x10
Incline Press 2x10
Shoulder Press 2x10

Workout 2
Wide Grip Pullups 2x10
One Arm DB Rows 2x10
EZ Bar Curls 2x10

Workout 3
Leg Press 2x20
Hack Squat 2x20
Calf Raises 2x20

I'll be mircoloading as I have smaller weights ranging from 1lb - 2.5lbs. I made good gains this past year but probably could have been better with less volume. This is a drastic cut to what I used to do but I've come to learn that my recovery abilities suck. Which probably explains why I made the best gains of my life this past year when I started to lower the volume over time. If I knew in my 20's what I know now

Peace

[Overload]

Hi all. I've read Beyond Brawn and am now going back and reading Brawn. Great books that have changed my way of thinking along with this site.

I have 2 badly damaged discs in my lower back so any spine compression exercises are out as well as any bent over row type exercises.

I took this from you post IA of the exercises you like and started it this past week. Wanted to know if you think my alternate exercises are adequate since I can't squat and deadlift. I also workout at home.

Workout 1
Dips 2x10
Incline Press 2x10
Shoulder Press 2x10

Workout 2
Wide Grip Pullups 2x10
One Arm DB Rows 2x10
EZ Bar Curls 2x10

Workout 3
Leg Press 2x20
Hack Squat 2x20
Calf Raises 2x20

I'll be mircoloading as I have smaller weights ranging from 1lb - 2.5lbs. I made good gains this past year but probably could have been better with less volume. This is a drastic cut to what I used to do but I've come to learn that my recovery abilities suck. Which probably explains why I made the best gains of my life this past year when I started to lower the volume over time. If I knew in my 20's what I know now

Peace

[iron addict]

It looks great. Think about trying a trap bar. If you can do leg presses and hacks a trap bar may be doable. I have bad disks in my lower back too but it doesn't stop me from moving a pretty heavy load with a trap bar. I did 425 for 20 a week or so ago. My lower back was the limiting factor though. I don't do these true rest-pause but bang out about 15 before resting. As long as I do them like this and don't try to gut out any "real hard" reps my back is fine. And by the way, I have been told by numerous docs that I would never squat or deadlift again, even with light weights. Unless you are getting your advice from a VERY GOOD SPORTS DOCTOR, I would take it with a grain of salt.

Overall the routine looks great and if it doesn't work from a strength standpoint you may need to insert rest days, but it should run fine from the git.

Iron Addict

[iron addict]

It looks great. Think about trying a trap bar. If you can do leg presses and hacks a trap bar may be doable. I have bad disks in my lower back too but it doesn't stop me from moving a pretty heavy load with a trap bar. I did 425 for 20 a week or so ago. My lower back was the limiting factor though. I don't do these true rest-pause but bang out about 15 before resting. As long as I do them like this and don't try to gut out any "real hard" reps my back is fine. And by the way, I have been told by numerous docs that I would never squat or deadlift again, even with light weights. Unless you are getting your advice from a VERY GOOD SPORTS DOCTOR, I would take it with a grain of salt.

Overall the routine looks great and if it doesn't work from a strength standpoint you may need to insert rest days, but it should run fine from the git.

Iron Addict

[Overload]

Appreciate the reply IA. I try not to bother with regular doctors. They insisted it was just a pull and I told them I know my body better and it was like pulling teeth to get an MRI. Turned out L4 & L5 are shot. They also recommended afterwards I don't lift weights any more

Where there's a will there's a way. Even for us older guys. Can't hurt to try trap bar deadlifts once but even sumo deadlifts were bothering my back. Could have been my form.

I realize as long as there is progression all is well. That's where I hope microloading will come in handy. I'll play the rest days be feel and insert more if needed.

Thanks again.

[Overload]

Appreciate the reply IA. I try not to bother with regular doctors. They insisted it was just a pull and I told them I know my body better and it was like pulling teeth to get an MRI. Turned out L4 & L5 are shot. They also recommended afterwards I don't lift weights any more

Where there's a will there's a way. Even for us older guys. Can't hurt to try trap bar deadlifts once but even sumo deadlifts were bothering my back. Could have been my form.

I realize as long as there is progression all is well. That's where I hope microloading will come in handy. I'll play the rest days be feel and insert more if needed.

Thanks again.