I think listening to the body and what it is telling you is under rated. If a muscle feels tight it probably is. If your back hurts, back off the weight and go for reps. Do not mindlessly follow a plan, midfully follow the guiding principles behind it.
Yes it's been a while since I posted but I've been serving my country for most of the past 6 months, and there is no highspeed internet in the middle of the arabian sea. I feel reflective tonight and was thinking about my training today. My squat still sucks and is barely creeping up while my deadlift is still less than 405 but my bench press, the excercise I am least concerned with, has steadily improved. In trying to improve my dead and squat I would ignore the signs that pain was on it's way and push into overtraining, once pulling a glute doing intervals on a treadmill(one more reason to keep the hate I have for them). Another time just overtraining my back until it hurt.