I think you should do a reset and run the Starting Strength Linear Progression:
So, I am 50 years old, got the bug to play hockey about 7-8 years ago (I skated some when I was younger, never really play organized as a kid, just pickup games).
When I started, I picked up on the skating just fine, but conditioning-wise I felt I lacked. I tried many things, HIIT (perhaps most like 1 minute shifts in a game), endurance training (running, etc, get my wind up?), etc. Truth is, after each game, I felt I was sore, my back hurt, and I had knee and back pain.
About 6 months ago, I started a simple 5x5 linear program using squats, bench and deadlifts. I would do this 5x5 about 2 times a week (around my games, so that I wasn’t so sore as to impede my ability to play). I know, I suspect the “per-workout” volume may be too much for a guy my age, but so far it has been working. I started at about 180lbs on all 3 exercises, and am up to 240 on the squat and deadlift, and 220 on the bench (after a minor pec pull), say about twice a week (around my Monday night hockey games). I am starting to feel that the volume is a little too much, and am having a hard time recovering.
Is it time that I move to a Texas Method program (cutting back on volume, increasing weight at a faster pace?). If so, how can I work around the “performance event” such that I can train, and function during a game (say Monday nights)? I think that from a strength perspective, I am leaving something on the table in going so slow with my progress (the frequency of weight increases).
BTW – since I started doing the linear programming fairly regularly, my back pain and knee pain has vanished, and am finding that with my increased dead-lifting capacity, my ability to absorb hits (and make people bounce off of me), has increased. I am 5’10”, and gained 10 lbs to 205 lbs, but feel more solid and stable (no shit).
So, the ultimate question is, how can I maneuver the program around a weekly performance event (Monday nights)? I would like to have a short-term goal of 300lbs 1RM on each of the bench and squat, and 400 lbs on the dead (I suspect these are totally attainable).
I think you should do a reset and run the Starting Strength Linear Progression: