3 weeks out - lower back injury flare up

Injured my lower back on day 3 of the first week, although it’s really just an accumulated overuse thing that I’ve felt before. Seems like QL but idk, does it really matter? What matters it seems to be load related. It’s felt when I unrack a squat, felt more as I increase the weight. Basically just sensitive to axial loading. Since the 16th of November, I’ve done very light weights on all squats and deadlifts to keep it under the 3/10 pain threshold.

I’ve had this injury in the past before and I know it’s very easy to make it worse and also that I absolutely need to keep lifting frequently to fix it, which has worked in the past.

I think the most obvious culprit for this is the double conventional in the program now, where I’ve done the light day sumo for the longest time, so my low back was shocked, especially with that many reps and that much weight.

Day 1
Squat 4x6@315* @4
Leg Extension 1 Set @X
Bench Press 4x8@215* @8.5
Hammer Curls 4x12@RPE4-5

7hrs, first non sub 4 squat set this year. This high rep bench day RPE climbs very quick I noticed. It adds up after 4 sets.

Day 2
Deadlift 4x6@405* @sub4
Tempo Bench Press 4x4@RPE4-5* 185lbs
Triceps Extensions 3x12@RPE4-5
Dumbbell Row 4x12@RPE4-5

9.5hrs, this was the last workout with a healthy back. I can’t tell if it was these deadlifts or yesterdays squats that caused it. If not the squats then this pushed it over the edge. These deadlifts were confidently sub4 RPE still but they weren’t fun. No back pain during these but I felt lower back fatigue. It wasn’t anything too unusual or alarming so it was surprising to see this become a problem.
Day 3
Squat 4x6@335* 4x4 @265
1x1@RPE8* 335lbs 6/10 pain
Leg Extension 1 Set @X
Bench Press 1x1@RPE8* 285lbs @8
4x4@245* @7
Hammer Curls 4x12@RPE4-5

7hrs, my back was fine during the day and the rest day before this. Once I got to 315 (last warmup) lower back felt really sore, then I got to 335 for the first working set, did one rep and felt the lower back lock up. I called that my single unintentionally and went down to two reds for the rest of the workout. This seems load sensitive.

Also this was my birthday so I maxed out my pull up before we completely remove them for the peak. Got 100lbs! Really happy about that. No backdowns, or anything, just wanted to test it.

Side note, was it meant to be 4x4 on squat and not 4x6? The 4x6 was already on day 1.
Day 4
Conventional Deadlift 4x4@440*
1x1@RPE8* empty bar 3x12
Bench Press 4x6@230*
Triceps Extension 3x12@RPE4-5 
Pullups 4 Sets to RPE8 (add weight to keep in 8-12 rep range). 

8hrs, this was the worst day for the back pain, the empty bar was already a 3 or 4/10, so I just did that for lots of reps which seemed to help.

Видео 3 weeks out - lower back injury flare up канала Gregor Grigorian