Alright, some back story first. I injured the left side of my lower back 3 or 4 months ago. About 4 weeks later, it felt fine. Then, the right side started aching. Five weeks ago, I completely threw my back out. Now, I just get some discomfort on the right side only and when deadlifting and using the leg press. I am thinking about eliminating leg press since I squat and do other squat variations, but my question is on deadlifting.
I think this is how I initially hurt my back. I am thinking my legs are not recovered enough for deads and I am using my back more than I should. Here is my current programming. It is a 5/3/1 PPL hybrid
Sunday - 5/3/1 Bench and OHP heavy push accessories
Monday - 5/3/1 Deadlift with heavy pull accessories
Tuesday - Hypertrophy Legs
Wednesday - Off
Thursday - Push Hypertrophy
Friday - Pull Hypertrophy
Saturday - 5/3/1 Legs and heavy leg accessories
Initially, this was not an issue, but I think since my strength has gone up quite a bit, my legs are fatigued even though they feel fine on Monday.
I am thinking about putting the deadlifts on Tuesday and then follow my hypertrophy program for legs, or even cutting volume on the heavy Saturday leg day.
Looking for any input.
I think this is how I initially hurt my back. I am thinking my legs are not recovered enough for deads and I am using my back more than I should. Here is my current programming. It is a 5/3/1 PPL hybrid
Sunday - 5/3/1 Bench and OHP heavy push accessories
Monday - 5/3/1 Deadlift with heavy pull accessories
Tuesday - Hypertrophy Legs
Wednesday - Off
Thursday - Push Hypertrophy
Friday - Pull Hypertrophy
Saturday - 5/3/1 Legs and heavy leg accessories
Initially, this was not an issue, but I think since my strength has gone up quite a bit, my legs are fatigued even though they feel fine on Monday.
I am thinking about putting the deadlifts on Tuesday and then follow my hypertrophy program for legs, or even cutting volume on the heavy Saturday leg day.
Looking for any input.