Adaptive programming to avoid injuries, experimentation, and further gains
Even though my squat strength hasn’t yet hit intermediate level, my press and bench certainly have and my back is prone to injury so can’t follow linear progression programming for squat.
I will be making adjustments to my programming on the fly to prevent injuries and to try as many different ideas as possible.
For legs and lower back, I will incorporate the use of squats, deadlifts, clean pulls, lunges, and leg press.
For upper body, Bench, 60 degree Bench, Standing OHP, Weighted Chins or Lat Pulldowns, and Seated Rows, occasional tricep work.
The reason for leg press is to give my back a break, but still allow to go heavy. Only added as neeeded.
Lunges give my back a break.
Clean pulls are a power movement performed at lower loads than deadlifts.
The reason for 60 degree bench, is OHP puts strain on my lower back, I can’t perform OHP all the time, the 60 degree bench is close to a overhead press but doesn’t stress my lower back. Priority will be given to Over Head Press.
In terms of programming this will change frequently till I find something that works well for my recovery and any injuries I might have.