Stronger back

[ArraTonks]

How do I get a stronger lower back?

I mean how many times should I work it out in a week? Is it okay to do it 3 times a week, my training has squats 5 days a week, just different percentages...so my muscles have become used to it. Would my back get used to training everyday like my legs have?

I'm a Olympic weightlifter, and today I decided to add 3 days of lower back workout a week. Aside from the training my coach sets for the whole team, I did deadlift, 2 sets of 15 reps in 45kg=99lbs, 2 sets of 8 in 75kgs = 165lbs, and 1 set of 3 in 100kgs = 220lbs. I also did hyper-extensions 2 sets of 10 with 10kgs=22lbs, and 1 set of 8 with 15kgs=33lbs. I did 2 sets of 8 with 55kgs=121lbs of back squat.

My max back squat raised in like 2 weeks, it was a mental issue. From 115kg=253lbs to 135kgs=297lbs

I'm only doing it because I want to snatch and clean and jerk more. I'm right now, 60kg in the snatch, and 75 in the clean and jerk. My goal for the summer is to snatch 75kgs and clean and jerk 90kgs.

Oh and I'm clean, meaning that I don't use AAS, nor plan to.

Thanks

 

[walker11]

squatting 5 days a week? damn thats a lot of squatting, i've never heard of anybody doing that, but if you have an olympic lifting coach telling you to then im not going to argue his training methods. in reagrds to the lower back question, i do back/lower back exercises 2x a week, my only staples are squats (with different bars on ME days) and deadlift, but i cycle in stiff leg dl, good morning (4 different bars), hyper extensions, and romanian deadlifts. i'm sure there are more exercises you can do but thats all i do on a regular basis. and there are some guys who like doing back 1, 2, 3, and maybe even 4 days a week, but 2 days a week works best for me.

 

[DADAWG]

heavy good mornings will add strength to the lower back.

 

[ArraTonks]

I did lower back on Sunday. Yesterday I didn't do anything back related. Except squats doing 2/2 on my 85%.

My back is sore, I put ice on it, some rub. A few hours later I applied heat to it. Probably gonna do back again tomorrow, this time full, and not hit such a high percent in squats.

 

[kingpump415]

I dont know if a weak lower back is as much of a problem as the volume of squating you are doing. 5 times a week will put a strain on any back.

 

[VICIOUS_BEAST]

Hypers