Basically, ****ed up my lower back in November. Had three weeks completely off with the physiotherapist telling me I had damaged my disc and it was not a muscle issue. Returned to training and in the second week I was trying to squat 100kg. Back felt weak in general and on the next session I was not able to lift 80-90kg without pain. So basically I had not recovered properly and I need to start again in terms of rehabbing and building up my squat again. I was impatient because I really wanted to squat my usual numbers again, I hate not training my squat properly.

I don't know if I will be able to deadlift (or even BB row) again. Time will tell, for the foreseeable future until I get better I will be doing stretches and core exercises that address weaknesses/injury. I have started with the bar+10kg for squat today, I notice a real lack of core stability and strength in the lower back. So, I will have to start from the bottom again with my squat. I injured the lower back when I was doing warmups for my Deadlift.

I really would like to get back to squatting my usual numbers again (before my injury I was squatting 130kg 3x5) but it is just frustrating as hell trying to get back to that and facing setbacks.
Also, I know I will not really be able to deadlift or BB row safely/confidently anymore so I am trying to figure out how not to stagnate on my back exercises.


I want to work more on my upper body and work the vanity muscles while I am still not ready to squat heavy yet. Anyone know if good progress can be made on the bench if you don't train the lower body hard? (because the body is all connected regarding strength).