File :-(, x, )
Anonymous
sup /fit/,

i'm looking for some workout advice. i'm currently (well, not currently--took a break for reasons that will be made clear) doing a 5x5 as laid out here: http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starr-s-5-x-5-program-variatio
n-per-madcow2-thanx-so-here-k-up-now-375215-2.html
it's mostly squats, and then a few varying complex movements (deads, rows, etc.). now, PROBLEM.

a few months ago i hurt my lower back squatting, and it's yet to fully heal. it's a sharp pain whenever i put too much weight on it (eg squatting, even bending at the waist), but it's mostly better now. i've taken about a week and a half off from my program because of it, but i know that as soon as i squat heavy again it'll hurt.

here's what i need: how can i replace the squats? also, i can't do bent-over rows right now because of the whole bent-over thing, and while i can physically deadlift without too much pain, actually getting the weight off the rack at first is excruciating. i'm not too concerned about the rows, though; it's mostly squatting, because i know those are the most important.

tl;dr: can ANYTHING replace squats?

pic related
>> Anonymous
Nothing can properly replace squats, you can do weighted lunges with dumbells to an extent but if you're better off letting it heal fully, and starting again.

And next time learn your form properly.
>> Anonymous
See a doctor? Maybe a Chiropractor/Orthopedist?
>> Anonymous
>>228961
from what i hear lower back injuries take forever to heal, how accurate is that? and yes, i know the form thing; i still don't know what caused it, as far as i can tell my form was proper (looking myself in the eye, knees in the same direction as toes, all that). it was on a relatively light weight that i did it, too. i'd done heavier with no problems.

fuck.
>> Anonymous
>>228968
Perhaps you rounded your lower back whilst doing it?

If you can afford it, go to a decent physio, they'll be able to diagnose it properly, and if it is a severe muscle injury give you a rehabilitation program and ultrasound treatment.

Having an injured lower back is essentially going to stop you from lifting.
>> Anonymous
>>228977
that's what i was worried about. i guess i can just do my cardio every day until next month, then try again...unrelated, but would it be a bad idea to keep up my protein intake while i'm not lifting?