Dips and Pullups only

W

wwazza

New Member
I have recently suffered from a prolapsed disc in my lower spine, and always suffered from a bad back. I have always battled through it and kept up with a full HST routine, which over time has probably not helped my situation.

I'm just about recovering and have started easy cardio and have managed a couple of days just doing bench, pull ups and dips.

These three exercises don't put any stress on my lower back and I was able to punch out out a good few sets.

I was hoping to make a HST routine based around these 3 exercises, or maybe just pullups and dips. I usually lift every other day, so how could I create a good routine based around these exercises?

I'm still cutting, on Leangains btw.
 
You can't do any leg work? If leg press stresses your lower back, you could do leg curls and quad extensions. They're meh exercises but it's better than seeing your legs atrophy.
 
I suffered a back injury in 1991 and spent the next ten years feeling like an old man, aged 27 to 37. I cannot over emphasis the miracle that occurred in my life when I somehow stumbled on Sarah Key's 'Back Sufferer's Bible.' Key's is simply the best of the best, she is Prince Charles' specialist. There is loads of theoretical stuff in there about prolapsed discs and more importantly myriads of truly novel exercises that cured me. You wouldn't believe the stuff I went on to do including Judo and wrestling in my forties, carrying a washing machine single handed, basically anything. The exercises begin at the level when you're lying on the floor in agony. This is one of the books in my whole life that truly changed my life.
 
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Wow that book does get rave reviews, I will get myself one of those. I have already undergone one pilates class I was ashamed to say in my first post, but if it gets my back better I'm prepared to spend an hour with the old ladies in my gym.

Primarily I want to keep my upper body in good condition and can live without leg exercises for the time being, and although you may not think it, extensions and leg curls put extreme pressure on the lower back especially when lifting heavy weights.

I've just been doing bodyweight bench, pullups and dips whilst I'm on the road to recovery, but I'm capable of a lot more, I just don't want to push too early as I don't know what the effect of hanging weights around my waist will have on my back.

I think I would be happy with these exercises as the base of my workout as they are very controlled with no weight bearing on the spine. I think any sitting or standing exercise is out of the question at the moment, but I'm open to other idea's.

How about sticking to a HST routine with maybe 25-30 reps total of each exercise and progressive load over 4 weeks to get to my 5RM and stick at that for 2-3 weeks. I could maybe drop the flat bench and do just pullups (varying grips) and dips?

I do cardio on my off days (cross trainer, walking, swimming, cycling) not tried a run yet but will probably do so when I'm ready.
 
Yes, many of the Amazon reviews on Sarah Key's book tell a similar story to mine. Pilates is supposed to be really good too. I read 'The Pyjama Game: A Journey into Judo' by Mark Law. The book starts with him utilizing Pilates to heal an injury and his regeneration is so surprisingly complete he takes up Judo at the age of 50 and goes on to get his black belt.
 
Don't go anywhere near leg exercises on machines, they're horrible for less-than-healthy backs.

Dips & Pull ups/Chins ups are perfectly fine, they're the only two upper-body exercises I include in any program (and I often avoid legs similarly, they're not a personal goal for me and large enough from 10+ yrs already). I'm not sure bench press is ideal for an injured back however.
 
Hi Wwazza,

Yep, I am also one of many who have suffered a prolapsed disc in the past, in 2009.
I avoided back squats, for over a year, though found that the 45 degree leg press didnt appear to aggravate it, so maintained my leg size with that.
I would also agree with the above comment regarding bench presses - they do place a degree of stress on the lower back too.

I would always advocate some sort of leg work as essential, even if not your primary goal.

Have you considered dumbbell squats/or using a trap bar- much less stress on the lower back.
Also, for many years doing martial arts, I did one legged squats, with either light dumbbells or no weight?

Just start off light, maybe with higher reps?

Good luck

Brix
 
I can manage 1 leg squats with no extra load for the time being then maybe progress to dumbbells. Thanks.

I didn't think bench put any stress on my lower back but maybe at my 5rm it does. I actually think I get more out of dips though so that would be my prefered exercise if I could safely add enough weight to my belt. I can stick to bodyweight for the time being but I realise I will have to increase load sooner or later rather than increase reps if I want to keep my muscle and eventually add to it.
 
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