I'm just wondering what is the best exercise relative to my goals that is out there, and hope you guys can help me out.
My goals-Bulletproof my lower back. I am a wrestler, and back injuries are both very common and very debilitating in the sport. I want none of these. This is priority 1
Goal 2- increase strength in my lower back (duh)
Relevant exercises I have done in the past-
Weighted reverse hypers- these feel the best and seem to add the most mass to my back. Just wondering if they are truly the best.
Romanian Deadlift-I know that doing these (with my BSS/ back squats) will give me the ass of a god, but they don't hit the target area as well as the reverse hypers. (i think).
Regular deadlift-same as above.
lifts (no maxes as I usually lift alone)(weightXrepsXsets)
upper body day (twice per week)
Dumbell bench- 65eaX10X4
Lat Pulldown- 150X10X4 (I am currently working my way into replacing these with pullups)
Dumbell military press 40eax10x4
Middle body day (twice per week)
full-contact twists 35x10x4
REVERSE HYPERS 180x10x4
Cable crunches-125 (its all the stack has)x10x4
planks (until failurex4)
Bulgarian Split Squats-70 (per hand)x10x4
Calf raise-forgot the weightx10x4
Leg Press-530 until failure