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  1. #1
    Registered User Davidtrains's Avatar
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    Need help modifying workout routine because of pain

    I need help modifying my workout program (Fierce 5 with substitutes), because of back pain. I got the backpain either because of deadlift, or barbell squat, or lat pulldown or a combination of them, about 1-2 weeks ago. Currently doing anything where I have weight above my head hurts, meaning Deadlift, Barbell Squat, Calf Raise etc, but also I won't do any back exercise like Vertical Row, Cable Face Pull etc.

    I also have an injury in my right calf, and in my right elbow. I got the injury in my calf about 8 or 9 months ago running in the mountain hill, and for the most part it feels fine, though It is very easy to over strain it. A few years ago I had an operation in my calves (unrelated to training), and because of that my left calf has a huge muscle compared to my right. I got the injury in my elbow like 4 or 5 months ago. I think I got inner elbow pain because of bench press so I switched to chest press. I used to feel pain in both doing bench press, overhead press and tricep pressdown. I don't feel any pain doing chest press, and no pain doing overhead press currently, but I still feel pain if I do tricep pressdown so I am not doing it.

    Day 1:
    Deadlift -> Wont do
    Seated Leg Curl Machine -> Is doing
    Overhead Press -> Is doing but I can feel it a tiny bit in my back
    Lat Pulldown -> Wont do
    Abdonimal crush -> Is doing
    Barbell Curl -> Is doing but I can feel it a tiny bit in my back

    Day 2:
    Barbell Squat -> Wont do
    Vertical Row -> Wont do
    Cable Face Pull -> Wont do
    Chest Press -> Is doing
    Tricep Pressdown -> Wont do
    Barbell Calf Raise -> Wont do

    I train 3 days a week, alternating between Day 1, and Day 2, like Week 1: Day 1, Day 2, Day 1, and then Week 2: Day 2, Day 1, Day 2. , Week 3: ... etc.

    I expect that it will take at least a week or 2 before I can go back and train my back normally.

    Thanks in advance for any responses
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  2. #2
    Registered User air2fakie's Avatar
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    Based on all the exercises you can't do or where you can feel pain, take a couple weeks off until you feel better. It's not worth aggravating anything further, esp when we're talking about your back. During time off, read up on proper form for all your exercises, particularly DL and squat.

    When you come back start off w/ lower weights and concentrate on better form. You'll build back up to where you were quickly.
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  3. #3
    Registered User Davidtrains's Avatar
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    Originally Posted by air2fakie View Post
    Based on all the exercises you can't do or where you can feel pain, take a couple weeks off until you feel better. It's not worth aggravating anything further, esp when we're talking about your back. During time off, read up on proper form for all your exercises, particularly DL and squat.

    When you come back start off w/ lower weights and concentrate on better form. You'll build back up to where you were quickly.
    Do you think I could squeeze in all the exercises I can do into a single workout, and then do them twice a week? Except for the overhead press.

    So Chest Press, Abdonimal crush, Seated Leg Curl Machine, and Barbell Curl (but sitting) twice a week.

    Or do you think I should just drop training altogether for 2 weeks?
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by Davidtrains View Post
    Do you think I could squeeze in all the exercises I can do into a single workout, and then do them twice a week? Except for the overhead press. Even though you don't strictly train the back with the overhead press, it hurts my back since what my arms have to lift, my back have to lift also.

    So Chest Press, Abdonimal crush, Seated Leg Curl Machine, and Barbell Curl (but sitting) twice a week.

    Or do you think I should just drop training altogether for 2 weeks?
    If you did those, you could prob do them 3x/week with volume adjusted. But if you're also having elbow issues, I don't think chest press & barbell curl are doing you any favors - which would leave ab & hamstrings, which isn't much of a workout.

    I think a couple of weeks off would do you good - really up to you since I don't feel your pain. Listen to what your body is telling you either way.
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  5. #5
    Registered User Davidtrains's Avatar
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    Originally Posted by air2fakie View Post
    If you did those, you could prob do them 3x/week with volume adjusted. But if you're also having elbow issues, I don't think chest press & barbell curl are doing you any favors - which would leave ab & hamstrings, which isn't much of a workout.

    I think a couple of weeks off would do you good - really up to you since I don't feel your pain. Listen to what your body is telling you either way.
    I am wondering if I am just prolonging the damage of my elbow, though I don't feel any pain in my elbow when I do chest press and barbell curl, only when I do tricep pressdown (Which I don't do anymore). I am not sure what to do. It really takes a hit on the mentality to stop completely, though of course I don't want to extend any pain which will set me back far longer.
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  6. #6
    Registered User air2fakie's Avatar
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    Originally Posted by Davidtrains View Post
    I am wondering if I am just prolonging the damage of my elbow, though I don't feel any pain in my elbow when I do chest press and barbell curl, only when I do tricep pressdown (Which I don't do anymore). I am not sure what to do. It really takes a hit on the mentality to stop completely, though of course I don't want to extend any pain which will set me back far longer.
    See a doc if you feel you may have real damage. But yeah, weights take a toll on your body. But do what you can - make sure your form is tight, get some elbow wraps/sleeves, take some glucosamine.

    8 of your 12 exercises are "can't do", and 2 more are "can do w/ pain". Understand if you don't want to stop completely - do what you can, or maybe take a cpl weeks to do something diff just to stay active (cardio, yoga, classes, etc.).
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  7. #7
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    The advice to rest 2 weeks from strength training is very reasonable. You can do these 2 weeks something low-intensity, such as swimming in the pool or walk in the ellipsoid simulator. A strength training after a break to start with low weights and a good form of exercise.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  8. #8
    Registered User Hutrapper's Avatar
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    I started f5 ten months ago. Obviously I don't know what's causing your pain, but I experienced back pain as a direct result of lifting. In the gym it wasn't bad, but after, lying in bed even it got quite bad. After listening to some rippetoe podcasts on back pain I said to heck with it and just kept lifting. After a few months of doing the same exercises and adding weight, my body adapted and a few months ago, poof. No more pain.

    Might not work for you, but it did for me.
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Hutrapper View Post
    I started f5 ten months ago. Obviously I don't know what's causing your pain, but I experienced back pain as a direct result of lifting. In the gym it wasn't bad, but after, lying in bed even it got quite bad. After listening to some rippetoe podcasts on back pain I said to heck with it and just kept lifting. After a few months of doing the same exercises and adding weight, my body adapted and a few months ago, poof. No more pain.

    Might not work for you, but it did for me.
    I had developed a pinching pain in the middle of my back. It turned out that my lower traps was really weak and couldn't keep up with the rest of my training. I modified my training and now it's no longer a problem.

    OP, we have no idea what kind of pain you're having so it's not likely you'll get much advice you can directly apply.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  10. #10
    Registered User Hutrapper's Avatar
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    Originally Posted by TolerantLactose View Post
    I had developed a pinching pain in the middle of my back. It turned out that my lower traps was really weak and couldn't keep up with the rest of my training. I modified my training and now it's no longer a problem.

    OP, we have no idea what kind of pain you're having so it's not likely you'll get much advice you can directly apply.
    Ya, rips advice was generally that just about everyone experiences back pain, it almost never is debilitating, it's not here forever, and to avoid doctors and surgery. Now this advice seems rather reckless and foolhardy, but for me it was right on. I figure my back wasn't even close to used to the additional stress I was putting it through. I worked on form, and stuck with it.

    As for the op, only he knows what the nature of the pain is. I fractured a vertebrae when I was younger, and the pain was way different. Op needs to find out what works for him, and while you should listen carefully to what a doctor says, also take it with a grain of salt
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