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Old 09-09-2013, 11:02 PM   #385
dzarello
dzarello
is a 5/3/1 powerlifter in training.
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Join Date: Jun 2013
Location: Garage Gym
Posts: 1,751
Training Exp: 2 years
Training Type: Wendler 531
Fav Exercise: The Compounds
Fav Supp: Dead Animals
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9/9/2013

Smolov Jr. Bench Program

Bench w/u
45x10
65x5
115x5
135x3

Working
185x6x6

DB Rows
75x10x3

Pushdowns
25x15x3

BB Curls
45x10
55x10
60x10

DONE

Yes I have switched programs due to my lower back issue. This is only temporary. I figured this program is long/short enough that my back should be recovered to the point that I can start squatting and deadlifting with little to no pain. After running this by BtB, we agreed that this would be ok to do. After a week or two, he recommended that I try some knee high rack pulls, which I will do. I do plan on testing my squats with some very light bench squats on Wednesday just to see where I am at. IF there is no pain, I will throw these in once a week just for good measure.

I have also fashioned a foam roller out of 4"x2' PVC pipe and athletic tape. I got through most of the Agile 8. I will say that I do feel a bit better. Less pain and tightness in the lower back. IT bands were/are really tight as are my glutes. The tightness is probably the cause of my lower back issues.

I am going to finish this program at the end of this month and max out first full week of October. Once that is done I will restart my 3/5/1 program. Throughout this process and into the future I will continue to use my PVC roller every night to hopefully avoid this from happening again.

Thnx to BtB and Fen for their help. I really appreciate the help, ideas and suggestions you both gave me.
__________________
Success comes to those who persevere, not to those who complain and give up
-Jim Wendler-

I just want a place where I can be left alone to get strong and work off some aggression.
-Dave Tate-

The greatest danger for most of us is not that our aim is too high we miss it, but that it is too low and we reach it.
-Michelangelo-

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