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-   -   is this too much lower back work ? (http://www.muscleandbrawn.com/forum/showthread.php?t=6268)

abett07 05-17-2011 04:54 AM

is this too much lower back work ?
 
would it be too much lower back work on a full body workout to

squat 3 times per week with 3 sets of 8 reps each day

deadlift once a week with 3 sets of 5 reps


no other lower back work will be performed.

thanks

LtL 05-17-2011 05:09 AM

I'd like to see the rest of the routine but on the face of things, that looks fine.

LtL

abett07 05-17-2011 05:22 AM

Not sure yet , this is my current workout .I dont like the fact that every
2nd week I only squat once.Not enough

day1
squat 5x5
bench 5x5
barbel rows 5x5
standing calve raises 3x12
shrugs 3x12

day2
deadlift 5x5
overhead press 5x5
dips 3x10
barbel curls 3x12
abs

LtL 05-17-2011 05:35 AM

Have you tried doing some front squats on day 2?

LtL

bamazav 05-17-2011 07:10 AM

Quote:

Originally Posted by LtL (Post 138054)
Have you tried doing some front squats on day 2?

LtL

I would second this.

I would answer your initial question with a NO, qualified by this - I know nothing about your physical abilities or status. For a normal healthy lifter, it is not too much and some would say it is too little. I have been squatting 3 times a week for most of the last two years, I DL once a week and do some sort of row every session. I rotate the type of squats and rows to rest my lower back and to decompress. I would not make any recommendations to you, however, until I know more about you, your abilities and your physical condition.

BendtheBar 05-17-2011 07:30 AM

Generally this is not too much lower back work, but it depends a lot on the intensity of the weight and the strength of the trainee.

Quote:

I dont like the fact that every
2nd week I only squat once.Not enough
Remember you are not squatting only once a week. You can't view this program through the lens of weeks. You are squatting with either 3 or 4 days rest between sessions. This is consistent throughout the plan.

Week 1
Monday - Squat
Wednesday - Deadlift
Friday - Squat

Week 2
Monday - Deadlift
Wednesday - Squat
Friday - Deadlift

Week 3
Monday - Squat
Wednesday - Deadlift
Friday - Squat

If you want to squat twice each week on a more consistent basis, try this plan:

Monday - Squat
Wednesday - Deadlift
Thursday - Squat

This is a generic template I created:

Workout A consists of the following exercises. Perform them in the order listed.

1. Squats. 5 sets x 5 reps.
2. Bench Press. 5 sets x 5 reps.
3. Pull Ups. 3 sets x max reps.
4. Weighted Sit Ups. 3 sets x 10-25 reps.
5. Barbell Curls. 3 sets x 8-10 reps.

Workout B consists of the following exercises. Perform them in the order listed.

1. Deadlifts. 1 set x 5 reps.
2. Overhead Press. 5 sets x 5 reps.
3. Dips. 3 sets x max reps.
4. Barbell Calf Raise. 3 sets x 10-25 reps.
5. Power Shrugs. 3 sets x 10-15 reps.

Workout C consists of the following exercises. Perform them in the order listed.

1. Squats. 1 set x 20 reps. (Or 5x5)
2. Close Grip Bench Press. 5 sets x 5 reps.
3. Barbell Rows. 5 sets x 5 reps
4. Planks. 3 sets x 60 seconds.
5. Dumbbell Curl. 3 sets x 8-10 reps.

MikeM 05-17-2011 06:50 PM

I agree with everyone, and BtB's plan is solid of course.

But frankly, if YOU don't think you're squatting enough, then by all means, squat away! Even on deadlift days. Just lower the upper weight to 80% or so, or do Front Squats like Ltl suggested, or OH squats even.

My personal opinion is that I think squatting is the most important thing you do with weights, and I also think deadlifting is the most taxing physically. So, from my standpoint you should sqaut every chance you get, and straight up deadlift hard only once every couple weeks, but you can certainly do some stiff deadlifts or other accesory deadlift stuff more often.

Now, if you really want to get crazy, add in some power cleans too. Get those fast twitch muscles on the program too. Just saying.

Just my .02 Hope that helps!

Keep crushing is the main thing. Everything else will fall into place as you move along your lifting journey.

Relentl3ss 05-29-2011 10:47 AM

Doesn't look like it would be too much work for the lower back. However it depends really on how much training experience you have and whether your body is able to progress using your current routine


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