Has the pain got better? IF so, this seems like muscular strain/inflammation and usually is the result of weak lower back muscles in relation to larger muscles during compound exercises such as deadlifts and squats.

To solve the problem, train lower back 2x per week, independently of other muscle groups.

When training squats/deadlifts, wear a belt and try to isolate the legs as much as possible.

In time, your lower back will adjust and you will no longer have the issue.

Yeah, slightly better.

How would I incorporate the extra lower back workout to regular 5x5? Anything to suggest? Actually I'm doing 20-25 sets of whatever body part I'm working that day, 150-300 reps of abs (not on back days) and push ups the second day after chest and until Friday.

Lower back hyperextensions (with a weight plate), as well as good mornings. (google these) do 5 sets of 8-12 reps of each exercise, going up in weight with each set. (total of 10 sets IN ADDITION to your regular back routine).

Also, when deadlifting, do a few sets, completely straight leg, with lower weight for more lower-back domination.

Thanks!

Hey raynlads

Just signed up for my first powerlifting meet, in late October so I'm exactly 10 weeks out. Would you have a program you would recommend following? Maybe a peaking program? Or just keep plodding along

I've never done a strength program before, always been hypertrophy focussed

Current 1RM

Squat 160 (just learnt low bar)
Bench 135 (failed 140 on 2 occasions)
Dead 190 (been as high as 215 but quit deadlifting a long time ago)

I currently have all these supplements, when and how much of each should I take?

- Vitamin D (5K IU)
- Oriange Triad multivitamin
- Whey protein
- Green tea extract
- Omega 3 fish oils
- Vitamin A

This post was edited by xXCrAzYsHoT on Aug 3 2014 11:11pm

What plan are you currently on? 5x5? 3x5? 5/3/1?

Take the vitamin D, orange triad, and vitamin a with breakfast.
Take the Omega 3 with every meal (2 caps per meal)
Take the Green Tea extract before a workout, or immediately upon waking up.
Take the whey protein immediately after a workout

Been on PPL since forever

Just started 351 for powerlifting, unless you highly recommend something else

Weights are in kg btw

Stick to the 5/3/1 for now, HOWEVER, you might also want to start doing some assisted reps to break your thresholds.

In order to do this, you will ABSOLUTELY need a spotter. Add approximately 10-15% additional weight to your 1RM, and force TWO assisted-reps with your maximum exertion. Perform this only ONCE per exercise, ONCE per week. This will help you move the gradual numbers along, and prepare you for a higher overall 1RM when it comes time for the powerlifting meet.