Recovering from a couple of back injuries, so been doing PPL routine and really enjoying it and it's helped improved by bench loads which was a seriously lacking area compared to squats and deads.

Bit of a background: Initially injured lower back deadlifting in October 2015, but wasn't too sure what happened exactly, so kinda just rested it and stayed away from deadlifting to improve my squat. In February this year, finally hit my milestone of 200kg squat, and the first rep felt that good that I went for a second rep. Herniated a spinal disc on the 2nd rep, but still managed to do the full rep.

Didn't know it was a herniated disc, so just rested and stretched as much as I could. Nothing really improved, so went physio 6 weeks later, and things started to improve a lot (as I now knew it was a slipped disc). Started building strength up slowly but it herniated again (2 weeks ago), so this time went to osteopath, and had some acupuncture and a hip adjustment done, and felt a million times better. The issue from October is still there, which seems to be a mix of tight hamstrings, tight glutes/piriformis. Known about my tight hamstrings for years (due to having an office job), but always neglected them up until these injuries, and today I bent over and touched my toes for the first time in as long as I can remember, so really happy with the progress on that, and flexibility overall has improved significantly.

The Push days of PPL are pretty run of the mill for the routine, although each workout I've stretched lower body, too.

Pull days start with Sumo deadlift for lower back rehab. I feel Sumo is more of a leg workout, but keep it on the Pull day. Rest of Pull is just regular stuff (rows, rear delts, biceps etc).

Leg days focuses on squats and flexibility at the moment. Light squats focusing on form and core, due to tight glutes I feel my lower back taking a lot of the weight (which is why I think the injury happened on 200kg, kinda just pushed everything over the edge as the original injury in October was still there).

Throw in some front squats, walking lunges, glute-ham work, and end with plyo box jumps for some explosive work.

Feel I'm almost there with recovery. Each day there's less pain in general and in workouts, and more flexibility and strength.

And I now will never neglect stretching areas, as feeling the pain and immobility of a herniated disc twice in 2 months is more than enough!