Gym time, rebuilding muscular endurance

Back when I first started back in the gym in November 2007 I started out on a 5 day/week schedule where I'd basically work my entire body each day.  Since I was so de-trained, I couldn't tolerate much work each day so I just came back each day and did the same thing.  Low volume, low intensity until my body was conditioned to handle a more intense workout.  I probably did that for the first 3-4 weeks until I could transition to a more traditional every other day schedule.

Since my leg/back issue precludes me from the heavy powerlifts and rules out flat benching and pull ups entirely, I've gone back to a similar schedule in order to re-build my endurance so I can once again handle workouts in the 30 work set/8-10 rep per set range.  I'm doing three worksets per exercise and training for the moment to 1 rep short of failure on most sets.  I'm trying to keep my reps on secondary exercises in the 8+ range.   It's tough to do given how long I was training the powerlifts almost exclusively and for rep ranges of no more than 5 reps.  Feels good to do something different though.

Front Squat:  135x10, 185x5, 225x3x3 sets

Barbell Floor Press:  135x10, 185x10, 225x6, 225x5, 225x4  minimal rest between the final three sets

Barbell Rows:  225x5x5 sets

Leg Press:  450x10, 540x10, 630x6  I don't count the weight of the sled since I don't know what it weighs.  All I know is these are hard even though I'm not using very much weight so it's definitely an area of opportunity.  They don't aggravate my leg/back either and it doesn't feel like I'm pushing asymmetrically.

Incline Dumbbell Press:  75x10, 90x8, 90x7

Pullups:  3,1  couldn't do more, for some reason these really fire up my back/sciatic pain as I pull up to the bar.  Looks like pulling motions in the frontal plane are out for the time being and I'll have to substitute barbell and dumbbell rows.



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