Well after a long absence from weightlifting I'm finally getting set to start again. I do have a few concerns though that I'm hoping I can get a few answers to.
First off I'm planning on doing the 5x5 routing that JS posted. But since it's been about 2 years since I've worked out I'm thinking of starting with the Dual Factor training. Mostly because I know after even 1 set of squats I'll be sore for 2 or 3 days. I figure after about a month of this I should be set to start 5x5 even if I have to modify the DFHT a bit to suit my needs. Anyone see a reason why I shouldn't approach it this way?
My biggest concern is my back. I do have degenerative disk disease (t7-t8 if I remember correctly) that's causing me problems so I'm hoping that I won't aggravate it. I also have constant neck and lower back pain but nothing was noticeable with normal xrays aside from DDD. I am going to get a CAT scan done in a few days so I should have more info in the next month or so.
I also have problems with my left knee and left elbow but obviously not as severe. My left knee is probably a tendon problem (will find out about that after my doc gets the result from CAT scan since I got a knee xray around the same time). For the most part the only times I have troubles with my knee is with excessive twisting and changes in direction so I doubt it will bother me too much lifting weights. I have gotten tensors for both knee and elbow so I hope that will give enough support if I'm carefull.
Ok, now that that's out of the way there are a couple exercises that I just won't be able to do because of lack of equipment. These include hypers, glute ham raises and floor/board press (the latter due to gym and something about rules
). So if there are any substitutes I'd love to hear them.
Also, when it comes times to start the 5x5 he only mentions warming up in passing and for advanced lifters. Is that due to working up in weight in your sets for the beginners? Since he doesn't really elaborate on this, how would it affect the other two day. Does everyday then become a progressive increase in weights with monday working towards your top weight, wednesday 10-20% below top weight still using increments and friday progressing incrementally to top mondays mark? I hope I haven't just confused the shit outa myself.
Thanks for taking the time to read this and any and all help would be appreciated.
First off I'm planning on doing the 5x5 routing that JS posted. But since it's been about 2 years since I've worked out I'm thinking of starting with the Dual Factor training. Mostly because I know after even 1 set of squats I'll be sore for 2 or 3 days. I figure after about a month of this I should be set to start 5x5 even if I have to modify the DFHT a bit to suit my needs. Anyone see a reason why I shouldn't approach it this way?
My biggest concern is my back. I do have degenerative disk disease (t7-t8 if I remember correctly) that's causing me problems so I'm hoping that I won't aggravate it. I also have constant neck and lower back pain but nothing was noticeable with normal xrays aside from DDD. I am going to get a CAT scan done in a few days so I should have more info in the next month or so.
I also have problems with my left knee and left elbow but obviously not as severe. My left knee is probably a tendon problem (will find out about that after my doc gets the result from CAT scan since I got a knee xray around the same time). For the most part the only times I have troubles with my knee is with excessive twisting and changes in direction so I doubt it will bother me too much lifting weights. I have gotten tensors for both knee and elbow so I hope that will give enough support if I'm carefull.
Ok, now that that's out of the way there are a couple exercises that I just won't be able to do because of lack of equipment. These include hypers, glute ham raises and floor/board press (the latter due to gym and something about rules
). So if there are any substitutes I'd love to hear them.Also, when it comes times to start the 5x5 he only mentions warming up in passing and for advanced lifters. Is that due to working up in weight in your sets for the beginners? Since he doesn't really elaborate on this, how would it affect the other two day. Does everyday then become a progressive increase in weights with monday working towards your top weight, wednesday 10-20% below top weight still using increments and friday progressing incrementally to top mondays mark? I hope I haven't just confused the shit outa myself.
Thanks for taking the time to read this and any and all help would be appreciated.
