I will try to make this as brief as I can and provide what information may be useful. I've been working out regularly (3-4 x week) a for over a year now. When I began I was about 140lb, 6', 25 years old. Could hardly squat the bar or bench half my weight. I've made some tremendous gains by my own standards. Current weight ranges between 175-180. Bench is up to 200x5x5. Squat to 285x5X5. Hack Squat is ridiculous like 500 x 10. Leg Press I don't even think counts there are so many plates. Etc.
Here's the issue I am having. I started doing deadlifts about 6 mo. ago and was steadily increasing in weight. I then hit a plateau which seemed to fluctuate up & down in rep capability every few weeks, until about 3 weeks ago. I did something wrong and my back hasn't been the same since.
I can squat with no pain. I can do every exercise without issue. Except now I'm afraid to do deadlifts. I should mention I had a broken L3/L4 a few years prior. So I don't want to really mess things up. Is there any worthy replacement?
Another question is regarding diet. I don't eat poorly nor do I eat extravagantly. Obviously I'm eating enough as I've gained 40 pounds in the last year, but I'd like to know how, if possible, to keep my strength gains and lose about 10 pounds. What exactly is a macro/micro, what specific foods or weekly diet plan is proper, etc? Just looking for links or pointers.
And one final thing. My legs are probably small compared to body builders, but they are tree trunks compared to my upper body. If I start doing higher rep/less weight leg exercises that shouldn't negatively effect growth or progress in upper body strength right? Probably a dumb question.
Thanks. This is my first post.