So my favorite Training Program let me down or should I say I fail to raise myself to it's level :-(
Last 2 months have been difficult on SS. First I wanted to lose weight and then travelling and erratic food habits + sickness and injuries didn't let me make any progress. I have hardly increased on any of the lifts. My Program includes SS + Barbell rows(120 pounds) currently apart from overhead press all my lifts are close to 220 pounds which is 10-15 pounds more than 2 months ago but I am plagued with injuries. I weigh 195 pounds. I have frequent back aches out of which one is a persistent one in the Rhomboids. Rotating on my back causes pain in the middle back. However bending and lifting weights isn't that much of a problem. It also seems that my recovery isn't as good may be because of the food.
What kind of break I can take to heal the back while still retaining strength ?
What would be the best way to come back on the program ?