Different programs for different lifts

Hi,

I am 42 years old lifter (if I can call my self a lifter at all, maybe a trainee be more precise).
In the last few months I was training two times per week, training squats and shoulder press on both days.

First I had to give up bench press because of the elbow pain. So I decided to focus on the squat, deadlift and press.
I was running a variation of a linear program. Somewhere around 140 - 145 kg (280- 320 pounds) squats (3x5) became very intense up to the point that I could not perform deadlifts anymore as my lower back was very fatigued.
I got injured while squatting 147.5 kg (325 pounds) beltless.
Now, 1.5 months after, I am rebuilding the strength with squats, being currently on 130kg (286 pounds), while using a belt.

The question:
I am considering switching from LP to some other program for squats in order not to get to the “super intensive workouts every other day” thingy.
How would you incorporate deadlifts/bench press into this 2 days per week program?
Does it make sense to start with a linear progression very light on these moves while doing smth more advanced for squats?

(The additional issue is that my deadlift always lagged: when squatting 325 pounds (3 x 3), I deadlifted only 155 (3x3).)

Thanks,
George

You were squatting 325 for triples and deadlifting 155 for triples?

I suspect you were squatting very, very high.

155 kg, I train in kg and I mixed the measuring systems in my question.
I squatted 325 pounds (3x3) and deadlifted 341 pounds (155kg).

My question here is: can I mix programs? Say doing an intermediate program for squats and LP for deadlifts. Does it make sense?

It’s totally ok to use different volumes and intensities for different lifts.

But you might consider just going to an appropriate post novice program altogether.

Thanks, briangoldstein.

I am not sure that I qualify as post novice in deadlifts. and I am sure that I am novice in bench. I can barely bench.

You’re alright George. There’s no cutoff in terms of weight lifted or time spent.

Rereading your original post, it sounds like there are some technical issues to iron out. I’d strongly suggest you look into either BBMs group coaching or one on one coaching to deal with your needs in more depth than the forum could.

@PWard

“hy not just keep it simple and keep everything on the same program?” -

that it because I squat 330 (pounds) now and I stall on LP on squats.
I press 165 pounds and I stall on LP. BTW, I weight 190.

However Benchpress and deadlift - I am just starting now (again) with LP.

So the question was - whether it makes sense to move to intermediate programs on squats and OHP and start the LP on two other moves, or slow down on squats and press, and wait until I stall on LP on bench and deadlifts and then move all together to another program.

As to the injuries, I am not often injured. I did not mention frequency at all.

I think you’ll find that they’ll work out over a long training career and that the collective wisdom of this board would not be to use 5/3/1.

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