Quote:
Originally Posted by ph0bia.
I have lower back pain at the moment. I want to know if I should de-load, rest for a while or continue with it?
Bent-over row (3x12)
Dumbell bent-over row (3x12)
Seated high row (3x12)
Cable seated row (3x12)
Deadlift (4x12) - 20 kgs (excluding the bar)
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You're killing your back. No wonder its sore. You've got 12 sets of rows and THEN Deadlifts. Deadlifts at that kind of set/rep range aren't doing anything for you. Doing a 5x5 for deads would produce much better results and take alot less time since your doing
23 fewer reps!
I wouldn't "deload" from those two. I would throw out your split and move to a full-body routine. If you're squatting 40kgs and deadlifting 20kgs there is no way a split is efficient.
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