Low back feeling beat up, looking for recomendations

Training Q&A [Moderated]
1

Hello guys!

I’ve been experiencing some low back aches after my last 3 or 4 workouts. It’s not severe but I can tell that it’s probably accumulated fatigue.
Aches usually appear after a work set of SQs or Rack pulls/DLs and disappear after some rest or 2-3hrs post workout.

Today (Mon 08.06.18) aches were very pronounced after a “bad day” of training. My SQ and Rack pull weight weren’t up to par. I was feeling sluggish and weak. Warm ups were feeling heavy. Low back was aching even on the warm ups. Form was a bit off compared to other workouts (I’ve had low back fatigue with good form on previous workouts). I finished my Rack pulls with low back aches (pushed through it) but I wasn’t feeling strong or comfortable doing this, I do not think this is sustainable and my long term progress might be at risk.

Current stats / Training log

  1. Age: 23 Male
  2. Height: 175cm (5ft 9in)
  3. BW: 90kg (198lbs)
  4. Waist: 90cm (35inch)
  5. Body Fat % (Navy Method) : 19.18%
  6. SQ: 140x1 @8 (31 July 2018)
  7. DL: 165x1 @8 (04 August 2018)
  8. BP: 106.25x1 @7.5 (02 August 2018)Other info:
  9. I’m currently hopping from gym to gym due to a summer vacation schedule and constantly switching up towns (new variables).
  10. Time of the day which I train varies.
  11. Diet is constant. (2500 kcal 200p 55f 300c). I’ve recently finished a 3 month long cut 98 (216lbs) to 90 (198lbs) so you can say I’ve been in a caloric deficit until now. This week I intend to slowly introduce more calories until I get to maintenance and then to a slight surplus (aiming @ 0.4-0.9g /month)
  12. Ate a breakfast rich in fats (3whole eggs XL + oatmeal and strawberry yogurt) prior to training (30min)Programming:
  13. Finished The Bridge 1.0 proper
  14. Currently on Week 3 of The Bridge 2.0 modified for more BP volume
  15. I’ve skipped week 1 of The Bridge 2.0 because I did week 8 of The Bridge 1.0 (both are low stress weeks)My plan of action: (I can’t decide which is the most appropriate action so I’m looking for guidance)
  16. To run week 1 of The Bridge 2.0 (as an attempt to dissipate some fatigue) and then to rerun week 3
  17. To start The Bridge 2.0 all over again including week 1
  18. To continue with week 3 but to lower my RPEs to @7 (no volume reduction) I would appreciate some advice as this is the 2nd tme I’ve come across such an issue (low back fatigue,aches). First one was on LP where I was grinding a lot and I decided to switch to intermediate.

Using RPEs has helped me regulate my fatigue levels but the fact that I’m still learning might have something to do with the built up fatigue (chronic overshooting)

2

This sounds likely to be an overshooting issue, and happens when people do this frequently - particularly on rack pulls.

In the long run, what you do with the next 2 weeks will make little difference overall. It’s clear you need some sort of modification – you could either re-start the program including the low stress week, or continue on, but either way I’d probably drop all squatting and pulling RPE targets by 1 for the next week.

3

I forgot to add that I’m doing all of my accessory lifts belted (except SQ,no belt). Can this be a contributor ? Should I aim to do them beltless ?
Reason I started doing them belted was that I sustain an SI-injury way back and I’m a bit hesitant but I’ve been doing SQ,no belt for almost a month now without any problems.

Either way I’ve decided to start The Program all over again with the Low Stress week up front and I’ll aim to be more vigilant about my RPE.

4

I don’t think this is sufficient to explain everything you’re experiencing, although going belted may allow you to “get away” with going a bit heavier loads than you otherwise could. If you are not able to train productively or confidently without the belt due to your back injury, then that tradeoff may be worthwhile.

5

In this situation, would it be a good idea to lower the RPE targets a bit when doing the beltless supplemental lifts with a belt? I would think that 5@8 beltless and 5@7 belted would be close in terms of absolute weight.

6

You could try that.