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Ey man! Always great to log in and see this sort of thing! Very happy to have had you around!
There's a lot that could be discussed which brings up something I've been wanting to bring up. I've been thinking about how we could open up a moderated facebook group where I think discussions may happen quite a bit easier and more often. Any thoughts or considerations on that??
We could talk about programming and peaking I guess. Food choices, maybe?
You could just split a linear progression program like stronglifts 5x5 or starting strength up. So like:
Monday squat 5x5
Tuesday bench 5x5
Wednesday squat 5x5
Thursday OHP 5x5
Friday Squat 5x5
Saturday Bench 5x5 Deadlift 1x5
Increasing each lift by 5-10 lbs each time you do it depending on where u are in ur progression. Ofc, start off with a light weight to build technical proficiency.
I'm naturally skinny too, but I find that just training (especially hard training) kinda just makes me eat more food. I just eat as much food as my body requires to recover and on a linear progression program I find myself slowly gaining weight and muscle.
Stronglifts has some good advice on lift form and diet if you don't mind the 'I was weaker than a girl but now... ' stuff.
As for eating, I eat sensibly, often and lots, so put mostly muscle mass on. You should be looking to make newby gains, so as long as you keep upping the weight on the bar each week you shouldn't be just adding fat...
It is totally fine to hit the same body part two days in a row. I did this myself for a while. You basically go heavier with lower reps and low total volume on day one, then higher reps with a variation on day two.
As for only 30-45 mins at a time during the week, that pretty much only leaves room for one serious lift, or a few accessory lifts. I would also time your rest periods so that you stay focused. Something like one minute between warm-ups, 2 mins between heavy warm up, 3-4 mins between heavy sets.
My suggestion is do do a heavy squat/deadlift day and then a heavy bench day on the weekend, then do squat and bench accessories during the week.
Maybe something like this:
Sat - squat and deadlift
Sun - bench, secondary bench (heavy-ish inclines/declines/etc), curls/shoulder raises
Mon - off
Tues - squat/dead accessories (higher reps/lighter weight squat variation and some sort of deadlift variation)
Wed - bench accessories (higher reps/lighter weight bench variation, maybe superset with DB rows or chinups, then arms and shoulder raises)
Thurs - off or arm/shoulder specific stuff you might not have gotten around to, probably no direct back work to save up for Saturday
Fri - off
You could run a 531 loading scheme although I think a deload every 4 weeks is unnecessary.
Sorry I don't know anything about diet, maybe someone else can chime in.
Im away to build a reverse hyper machine at the weekend i hope thats going to sort out the weak link ive got
Bent over rows are one of the first things I tell people with LBP to stop doing at the gym.
Juice isn't worth the squeeze there at all
Rjorg did you do anything specefic for your back rehab or just a slow progress back into it
McKenzie extensions with and without a band, lots of glute soft tissue work, proper hip flexor work (e.g. couch stretch, but make sure you squeeze the glutes), sleeping with a pillow under the mid-back, variety of banded traction stretches. Takes a lot of time. That's just what worked for me, you have to find your own path.