Destroyed Back, Never Happened Before

Bigger Stronger Leaner
1

I think in 3 years this is the first time ive actually overtrained solely just my back. About 3 weeks ago I did my usual back routine. This was only one week into cutting (Cutting wasnt the cause, just probably worsened it). The next day my entire back, upper/lower&lats were all super sore. Felt like strong DOMS, I could feel it when i breathed in and out, the achyness. This DOMS lasted for 6 days.

Hit back again the following week. Next day one side of my back felt pumped and the other not, weird. Anyway yesterday which is six full days since last back workout, all of a sudden my back has that extreme doms soreness again. It took six days since my back workout for the soreness to “Kick in”, and again its my entire back. Weird. Ive had muscle soreness one or two days after, but never six days later.

In the past month Ive also developed insomnia. Ive taken a week off training about 2 weeks ago. And besides the lack of sleep making me feel like **** my back is the only muscle that feels just f*cked. Im thinking my back may be the cause of the insomnia.

Basically im wondering what to do. Im defenetely going to train my other muscles and skip this weeks back day. But how long should I let my back rest before I can blast it again? I do go very heavy on back days 5 plate t bar rows and 275lbs BB rows. 4-6 reps, this has helped my back explode in growth.

Just wanted to add im natural as well.

2

you sure it wasn’t the cutting? my level of soreness goes up when i cut calories and try to exercise with the same volume/intensity.

also how has your MMC/control progressed while using those weights?

3

First of all, the weights you use are NOT “very heavy”. Hard for you, sure, but that doesn’t make them heavy, not gonna coddle you there. There’s certainly a chance you’ve injured your back or tweaked your spine in some manner, causing a nerve to be pinched/affected by inflammation, which then takes a week or so to go away…Or your body just isn’t adapted at all to hard training, and the calorie reduction is a contributing factor.

Post your whole back workout, weights/sets/reps included.

4

Could you put up a video of this?

5

[quote]hungry4more wrote:
First of all, the weights you use are NOT “very heavy”. Hard for you, sure, but that doesn’t make them heavy, not gonna coddle you there. There’s certainly a chance you’ve injured your back or tweaked your spine in some manner, causing a nerve to be pinched/affected by inflammation, which then takes a week or so to go away…Or your body just isn’t adapted at all to hard training, and the calorie reduction is a contributing factor.

Post your whole back workout, weights/sets/reps included. [/quote]

The way I train is proably rather odd, although this is what rep scheme I find works best for me in building mass.

Close Grip Reverse Lat Pulls: 85x15, 120x8, 160x8, 180x6, 200x3, 220x3-5
T Bar Standing Platform Machine: 1px12, 2px6, 3px6, 4px6, 4p+35lbsx3-6
BB Row: 135x8, 185x8, 225x6, 255x3, 275x3-5 immdediately followed by 135x30 burnout set
Lat Pulldowns: 110x8, 150x8, 180x8, 200x6-8 immediately followed by 110x20 burnout set
Weighted Hypers: BWx15, 25x15, 45x12

As someone said I may have pulled it, by forcing myself to row 275lbs on a bad sleep/cut calories, although at the time I felt no real pain or pull to make me want to stop. I dont heave or jerk the weight at all, I remain motionless and rep relatively slow. Although it is very heavy for me as I can only muster 3-5 reps when I was bulked

6

So you’re only working up to ONE working set one each exercise(I’m not counting burnouts as a separate set)? That right there is not a very good idea. Doing that for main lifts can be ok, like deadlifts, squats, bench, military press, bb rows; but for accessory lifts like lat pulldowns, a t-bar machine…you’d be better off with multiple work sets. Also, burnout sets for barbell rows are a very bad idea. Same idea as doing high rep deadlifts regularly; your lower back will get fatigued, and form will become compromised, and you’re opening yourself up to injury.

Aside from that, keep monitoring your back workouts and how sore you feel afterwards, and when you are sore…if it continues regularly, yes, that’s odd. If not, you probably just tweaked something.

7

[quote]hungry4more wrote:
First of all, the weights you use are NOT “very heavy”. [/quote]

please, instruct me how to Douglas.

8

[quote]hungry4more wrote:
So you’re only working up to ONE working set one each exercise(I’m not counting burnouts as a separate set)? That right there is not a very good idea. Doing that for main lifts can be ok, like deadlifts, squats, bench, military press, bb rows; but for accessory lifts like lat pulldowns, a t-bar machine…you’d be better off with multiple work sets. Also, burnout sets for barbell rows are a very bad idea. Same idea as doing high rep deadlifts regularly; your lower back will get fatigued, and form will become compromised, and you’re opening yourself up to injury.

Aside from that, keep monitoring your back workouts and how sore you feel afterwards, and when you are sore…if it continues regularly, yes, that’s odd. If not, you probably just tweaked something. [/quote]

Okay even 9 days after last back workout its still sore. I can tell now something is defenetely pulled. When I twist, breathe heavy, stretch, or flex it I can feel strain in my middle back mostly the area that gets hit from rows. Any ideas on what to do? Ive never pulled a muscle that was sore for this long.

9

[quote]DuctapeWarrior wrote:

[quote]hungry4more wrote:
So you’re only working up to ONE working set one each exercise(I’m not counting burnouts as a separate set)? That right there is not a very good idea. Doing that for main lifts can be ok, like deadlifts, squats, bench, military press, bb rows; but for accessory lifts like lat pulldowns, a t-bar machine…you’d be better off with multiple work sets. Also, burnout sets for barbell rows are a very bad idea. Same idea as doing high rep deadlifts regularly; your lower back will get fatigued, and form will become compromised, and you’re opening yourself up to injury.

Aside from that, keep monitoring your back workouts and how sore you feel afterwards, and when you are sore…if it continues regularly, yes, that’s odd. If not, you probably just tweaked something. [/quote]

Okay even 9 days after last back workout its still sore. I can tell now something is defenetely pulled. When I twist, breathe heavy, stretch, or flex it I can feel strain in my middle back mostly the area that gets hit from rows. Any ideas on what to do? Ive never pulled a muscle that was sore for this long.
[/quote]

you’ve never really pulled a muscle badly then.

  1. don’t do anything that hurts.
  2. warm up carefully (foam roll → light movement that stimulates the area without pain. get some blood into the area and stretch lightly, lengthening the stretch over time)
  3. choose exercises that allow you to work around the injury (chest-supported rows vs BB rows)
  4. eat to recover