1. Take the month of August off from all variations on chest training. Most guys I know will spend about 20 minutes on a Monday, Wednesday, or Friday (or all 3) to blast their chest with flat bench, incline bench, flys, cable crossovers, pec dec, etc.
Instead, take that 20 minutes to focus on pull ups, and sprint cardio training. Your shoulders will feel way better, you will have a bigger back, and you will shed some bodyfat from your sprint training. A good way to get some sprint training in is to set a watch for 6 minutes and do a 50 yard build up sprint, rest for 5-10 seconds, and see how many reps you can get in for 6 minutes. Too easy? do 8 minutes or 10 minutes and make sure you are building up to 80 percent of full speed, it isn't a jog.
2. Start every workout with 5 sets of 5 in the front squat with a decent weight. It will warm your whole body up, improve your squat technique and tighten those legs up. It will also burn more calories than most of the other useless shit you plan to do for the rest of your workout. Most people never squat. Many of the former athletes I know who read the blog say things like, "I don't need to be squatting or training legs anymore." Last I checked you walk on your legs, not your arms.
3. Stability Abs: Replace your situps, crunches, leg raises, weighted situps, etc. with planks, side planks, and back bridges. Try doing some stability abs 4 times per week for a month and watch your midsection tighten up and your back pain start to fade away.
That's all for now. Start adding this stuff in today and I will be back with some more stuff you can try.
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