Lower Back Taxed 17 Days Prior to Meet

[Alex East]

Hi,

I've got my first powerlifting meet coming up this April 21st. My training has been pretty linear and basic. I am 6'4, 212lbs, and 21 years old, if that helps any of this. I get 7+ hours of sleep a night. Recently, my lower back has felt sore / hurting in general after workouts, during workouts, and during my off days. I just squat 275 and put the bar back because I felt I was losing stability due to the sensation in my lower back. I was shaking on the way down. My programming is below. I do not include bench because most work is below 225, and it does not involve my CNS at all, and my form (pretty flat on bench, not a crazy arch) does not cause back tension.

The meet is 'pure raw,' meaning no belts are allowed, so that's why I do my 5x5 beltless. I'm planning on doing heavier 1x5s later.

Tuesday: Squat 5x5 345lbs last workout
Thursday: Squat 1x5 385 last workout
Saturday: Deadlift 1x5 455x4 last workout (missed 5th)

How do I heal my back in time to get back to lifting heavy to prepare for this meet. It is a Tuesday as I post this, meaning I have skipped my 350 x 5. I have been adding 5lbs per week for the last 6 weeks. I also tried some one rep maxes last Saturday, namely a 505 deadlift and 405 squat. I had begun feeling the pain / weakness then but pushed myself through it.

Thanks for any help you can provide. I thought about posting this in programming, but I just need advice so I can get back on my train in time to begin peaking for this meet.

Thanks,
Alex

[Jeff Illingworth]

Start dropping some of the volume.

[Alex East]

Start dropping some of the volume.

Ok, but that's meet protocol anyway.

Thanks for the reply.

[Mugaaz]

Ok, but that's meet protocol anyway.

Thanks for the reply.

There is a reason that is the meet protocol. It is to let all the built up fatigue dissipate. I wouldn't start dropping volume yet though, maybe at 10 days out.