Short background: Started stronglifts 2 years ago. 6 months in i caused a disc bulge due to bad form. Took a year and a half off. Moved away 6 months ago and 4 months ago i started lifting again at home after long attempts at rehab for my disc bulge.
After 3 months ended up with these numbers: Deadlift & Squat: 105kg/230lb Bench & Barbell Row: 65kg/145lb OHP: 40kg/90lb
Not great, squat is ok. Have taken a month off due to some personal issues. Returning to lifting this week but am having some strange tailbone pain where i used to have pain from my disc bulge. I think i have injured it somehow but also somehow it's also relieved a lot of my disc bulge pain. Tried squatting earlier but my tailbone couldn't hack it. It might also be a cyst, i will see a doctor tomorrow (but i have zero faith they will conclude anything as they're completely useless).
I don't want to wait another month and find out my tailbone injury isnt healing or it turns out to be something else. Would like to get started on SOMETHING this week just so i don't waste any more time. Was considering trying the /r/bodyweightfitness routine out (i tried it for a month or so about 6 months ago).
Edit: Btw i'm 6ft 27 years old star sign Taurus. I lift at home
CompleteSubhuman 8y ago
Your meek lifts definitely make sense with the way you post.
empatheticapathetic 8y ago
Lol
biglaughingcock 8y ago
1 - Never again take a 1.5 years off from lifting. You have to be in this for the long term, not make a few gains and let off for a year.
2 - Your numbers are really odd to me. Your dead lift should be higher than squat, which leads me to believe you're squatting way to much weight with bad form. Your bench should be far greater than barbell row. Overhead press weight is terrible.
3 - Nobody cares what your zodiac sign is but you
I could tear you apart for days but really all it comes down it is how bad you want to change your physique/athletic ability. Train for what you need. If you are training for aesthetics, put a lot of energy into cleaning up your diet and hit the upper body and don't do too much heavy squat/ deadlift work. If you're training for strength, eat a LOT and lift heavy squats/deads/bench several times a week. It is not uncommon to be PRing every single week if you are eating/resting properly while training for strength in a few specific exercises (see bulgarian method). Otherwise train for how you need to be. Play football? Be explosive do hang cleans and sprints. Want to swim? Fucking swim. Need to have endurance, don't lift lol.
empatheticapathetic 8y ago
I had a back injury bro. I didn't have a choice but to work on stabilising my injury. There simply was no option to lift again until i figured out what treatment was effective (yoga and core work) and then to do it enough so i was in a position to try lifting again. Thankfully i have managed to get this far on squat without causing a re-injury. My form on squat is great because i pay a lot of attention to form now and don't try to push when i can't hack it. My deadlift form actually sucks due to tight hamstrings so i've just kept it matched to my squat up until now.
My upper body strength just sucks in general. I am way better at lower body shit.
The star sign was a joke bruh....
Well here is what i'm asking for. I'd like to train for strength until i get to some better numbers and then maybe i'll consider going for aesthetics. I have rest/diet/supplements down fine. Just looking on advice on what program i should look into based on my current numbers. And what i should do in the meantime while i heal from this tailbone injury. Maybe just an upper body routine to start me off or something.
biglaughingcock 8y ago
Continue 5x5 until you can't make any more gains. Then move to Texas method, its a great program that is a bit more challenging than SL 5x5. Once you plateau on Texas (which I would venture to guess is 12-18 months in the future for you), then you can really focus on lifting for looks.
empatheticapathetic 8y ago
Just re read this, misunderstood. Thought you said 12 more months of SL which is incorrect.
empatheticapathetic 8y ago
12 more months of stronglifts? Really?
What lift numbers should i be attempting to achieve before changing program?
coloredzebra 8y ago
Eh, if you want a full body bodybuilding routine, go pick up "Mad cows 5x5" since you have the stats, Ice Cream fitness intermediate, or something along the context of the workload/exercises you like.
Strong lifts was a little lack luster for me, and I really like the accessory lifts which the other programs suggested.
As long as you like the program personally, you'll have something to look forward to each day of the program. Not to mention, you'll be breaking new PR's.
LordThunderbolt 8y ago
You had a disc bulge and you took 1 year off? Lol. Listen man, you need to learn how to actively recover. By that I mean learn to do corrective exercises that work on fixing whatever is wrong with your body.
Most lower back pain and disc issues can be remedied by training your core more, especially your lower abs. Lay on your back flat and start doing leg raises/flutter kicks. Aim to do as many as you can in one set. Do them over and over, as much as you can, everyday. You should also learn to do the downward dog and cobra pose for stretching. If you have a weak abdomen, your back is gonna suffer.
Had a back injury where my lower back literally popped while doing a heavy paused squat. I mean pop as POP, you could hear the snap. I couldn't bend over for shit. I couldn't even do seated OHP because pressing added pressure to the my back. I knew better than to become a fucking worm and take months off of training. I left the gym early, defeated. Got home did rehab exercises, popped some Tylenol, and went to sleep later that night. Next day I woke up, back still fucked up. Spent the whole day doing rehab exercises and strengthening my core. Popped another Tylenol, and went to sleep. Next morning I woke up like new, went to the gym and crushed a new paused squat PR with 405 lbs. Compared to when I was a noob and fucked my back up and sat it out for a week not doing shit.
empatheticapathetic 8y ago
Lol bud i appreciate the comment but your subjective injury experience is not mine. Your knowledge level of rehab exercises and form at any moment in time is not the same as mine. So the criticism is uninformed at best.
I was in a lot of pain, doctors were unhelpful and not particularly interested. I didn't know it was a disc bulge, i had no idea what a disc bulge even was. My healthcare system took me a long time to get me to see any physio who were completely useless. A year for an MRI which told me nothing. I saw a chiropractor for a while. I read a shit ton online, tried it all and learned about core work, rehab, all that shit. I started to get somewhere this year when i found what worked for me (yoga) after i moved town and had more time to focus on my shit.
Glad to hear your back injury cleared up so easily. Wish i could pop a tylenol and have mine fixed in 2 days.
None of that was what i even asked anyway. Do you have any advice on where i should go from here based on my current lifts?
LordThunderbolt 8y ago
It wasn't the tylenol today cleared it, idiot. It was active recovery. The whole time I was doing the rehab work tears were trying to roll out of my eyes. You said it yourself, yoga made you feel better. Wtf so you think the downward dog to cobra pose is? It's yoga. It's stretching. You're so dumb.
empatheticapathetic 8y ago
Lol poor response. Learn to read things in order for next time.
biglaughingcock 8y ago
you're a needy fuckin' millennial mate. be grateful that other human beings are spending time out of their lives to speak to you.
empatheticapathetic 8y ago
Nice generalisation. I just asked for advice on a routine. He wanted to criticise my recovery. His issue, not mine, not yours.