Sucks to hear about your back injury, but you can definitely recover and be able bodied again. Step 1 is let it desensitize. Now is not the time to be worrying about losing gains or anything else – if you’ve built it, your body won’t just lose everything. Walking and core work (with perfect form) are all you should be doing. Seeing a PT who can assist you would be huge – there are probably a lot of asymmetries and instabilities that you have that you won’t be aware of while trying to do the core work outlined in the book…. A perfect bird dog or side plank is much more challenging than you’d think.
Once your back is less sensitive you can start trouble shooting – this is where you’ll need some serious mental discipline to stay on the strengthening routine, and start being aware of what’s weak and where, and how to address them. This is when working with a PT will be really useful, and you need to give them as much feedback as possible so that they can help.
Don’t even worry about your regular gym routine of compound vs accessory work, the only gains you need now are core strength and proper movement during the day to get your back healthy. It may take a while, but if you treat it as seriously as any other gym routine, you’ll be back to health.
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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.