Ah the hell with it you guys have convinced me I never was a sissy
im going to start dead lifting again on Monday with a few sets in my leg workout if im careful they should strengthen my lower back and eventually ill be able to squat again.
After a lot of thought i decided that hitting a muscle once per week is not enough I think its going to the opposite extreme from over training so last Monday I started this hitting a muscle group twice in two weeks after the first week I feel great.
Monday - Shoulders, Chest, Triceps.
Wednesday - Legs, Back , Biceps.
Friday - Shoulders, Chest, Triceps.
Monday - Legs, Back , Biceps.
Wednesday - Shoulders, Chest, Triceps.
Friday - Legs, Back , Biceps.
Then repeat cycle