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All right my friends. I need help. I started out doing 5x5 but despite repeated form checks, I kept hurting my back. I saw a physio and he told me to stop loading my spine and do swimming or bodyweight stuff. He also gave me stretches, which I've been doing. However, I didn't really listen to the routine advice and just tried to avoid some exercises, but my routine became kind of a mess.
Here's my routine now. I do it three time a week in an ABA BAB pattern.
Routine A
Weighted lunges 3x12 (each leg)
Bench 5x5
Supported dumbbell rows 3x12
Cable rows 3x12
Dips 3xF
Back extensions 3x10
Leg raises 4x20
20 minutes of cardio (seated bike)
Stretches
Routine B
Leg presses 3x12
Leg Curls 3x12
Leg extensions 3x12
Seated overhead press 5x5 (I know, but I don't know what to do for shoulders)
Pulls ups 3xF
Back extensions 3x10
Planks 90s, 60s, 30s
20 minutes of cardio (seated bike)
Stretches
This seems unnecessarily autistic. My back feels better than when I was doing 5x5, but it's still not pain-free. I feel like I'm also doing a lot of exercises just to look DYEL. I guess I've now given up on the idea of strength, so what's a routine that I could do 3x a week without hurting my back, while still looking good physically?
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Both routines are not bad desu desu. Try them both for a week each and go with the one that results in the least back pain.
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>>42652101
I think you might have misunderstood, I've been doing both routines in an ABA BAB fashion, meaning I do A on Tuesday, B on Thursday and then A again on Saturday, then I switch to BAB the next week. The back pain is not as bad as before but it's still not gone. I also work in an office but I asked for a standing desk, so hopefully that helps as well.
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