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Yeah I think it was a combination of doing the deads twice in one week and getting lazy on my form. I think I am going to stick with A-B-A format and just only incorporate deads into one workout per week.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

I don't have any insurance period. So when I do need to go in and get adjustments, I hit the places that A) don't require insurance and B) are cheap

I usually find places like that that'll run about 30-40 bucks for a quick adjustmet. Granted, I already know what the problem is and I can tell them so they can just snap me back into place.

So if you're interested in seeing if that'll help too, call around to come local places and see if they do that kind of stuff.

And quit getting lazy on your form! lol

You mean you'll stop alternating. That's cool. It's what I meant, essentially. Except I would have people start out with rows and pullups alternating in order to make the best progression on both. Pullups can be a big asset if you are able to get more volume and then more weight on them.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah im kinda scared of letting someone mess with my spine too much...Im just going to try to do some stretching on my own and resting it. And I def learned my lesson on using bad form. Sucks to be held back cause of this stupid injury when im anxious to keep making progress. Oh well just a little hiccup!

Is that what I ment? I dont know im confused...so if I do workout A on monday and do the deadlifts...then workout B on Wednesday...what workout should I do on Friday? A modified version of workout A without the deadlifts? Or something completely different all together? Help...

Yeah, lol, me too. When I said A-B-C I should have just said mon, wed, frid to make it clear what I meant.

Ok here is your original format:

Workout A
3x5 Squat (ATG) - 135 lbs
3x5 Bench Press - 225 lbs
1x5 Deadlift - 135 lbs
2x10 Dips - 25lbs
2x10 Chinups

Workout B
3x5 Squat (ATG) - 140 lbs
3x5 Standing military press - 95 lbs
3x5 Bent Rows - 135 lbs
2x10 Dips - 25 lbs
2x10 Chinups

You could do all sorts of things. There are no hard and fast rules. It depends on where you want deads to fall.

MY preference would be:

Monday
Squats
Bench
Pullups

Wednesday
Squats
OH Press
Deads

Friday
Squats
Bench
Rows

You would just do the same thing every week. Like I said before pullups are very valuable and really should be given better priority than what they are. Matter of fact them being listed under "accessory" really chaps my ass. Bicep curls are accessories. I'll never understand, for instance a 150 pound guy messing around with a 110 pound barbell when he can barely pull his own bodyweight. It's simply the "mythos" of the barbell and in PP Rip himself places pullups first in choice.

Everybody makes a big deal about rows as if they are the most important but pullups really should be a staple not an accessory. Personally I would just do the pullups/chinups twice a week and not bother with rows for a novice (at first). But I know most won't want to do that.

You could of course keep doing the pullups and rows on monday and friday but I'd recommend that you alternate priority so that one day would have you doing pullups first and the next rows first.

Alright I like that format much better then what I have been doing. I have been doing pullups on the end of my "A" workouts and dips on the end of my "B" workouts. But I like how you took them out of the shadow and made them one of the main exercises for that day. I will apply this new format starting next week. I am going to do squat, bench, and dips on Friday since I just did both pullups and rows today. I do like the idea of doing both rows and pullups and not throwing the rows out the window. Thanks for breaking this down for me Eric.

Monday
Squats
Bench
Pullups
Dips

Wednesday
Squats
OH Press
Deads

Friday
Squats
Bench
Rows

That's perfect since it will prioritize pullups at the beginning of the week which is what I like to see . Progressing well on pullups now will be of great benefit later on, if you stay consistent, essentially making you "better" at them. Otherwise they tend to become one of the hardest things people do.

You mentioned stretching so I'll remind you to evaluate not only lower back by also hip flexor (the muscles at the top of your quads under your hip bone) and hamstring flexibility. You'll probably want to stretch all of these at the end of your workouts.

Do you have a good resource for proper stretching? Like something that breaks it down into simple terms with lots of pictures.

I glanced through a thread on here about stretching and it was entirely too much text to go through.

Well I like entirely too much text

Stretching resources like that tend to be scattered. I would recommend that you read through most of that because once you do you'll understand a whole lot about stretching. Finding particular stretches with pictures and whatnot is not the problem. The trick is to know what needs to be stretched and what really doesn't. There is kind of this misconception that EVERYBODY needs to stretch every muscle in their body no matter what and that's really not the case. In fact, in terms of weighlifting it can do more harm than good. I have a list of basic lower bodies that would fit in generally with the most common problems floating around somewhere. But just going somewhere and picking up random stretches is not really a good idea. It's like lifting, it does take a little planning.

I'll give you a for instance because I think it is important for you and everyone to understand the kind of misinformation you might find. You may go to a site on flexibility and find a bunch of stretches for your external rotators. So you go oh, yeah I've heard of those, I better do these . But that site does not know you are engaging in strength training or how long you've been doing it, what your imbalances are, etc.

It could be that your external rotators are chronically tight. But for a wieghtlifter who does lots of bench work, lat work, etc. (all INTERNAL rotation) chances are the large internal rotators like pecs and lats are chronically tight and overacvtive and the tiny external rotators, the antagonists, are loose and weak. So would stretching them be a good idea? Probably not. What should you be stretching? Those tight lats, pecs, etc....

It's the same thing with these parts I mentioned you might need to stretch. I'm making an assumption that if your feel the deads a lot in your back, part of that could be tight hip flexors. I'm assuming that if those are tight the hams are too. And of course the lower back itself may need work. This is probably the case but I don't know...you have to determine that. It would be irresponsible of me to just say "do all these stretches for these parts".

Sorry to make it more complicated.