Advice for programming coming off LP
58 y.o., 5'10", 218 lbs. Been lifting for about 4 1/2 years now. Due to a painful back tweak two years ago while deadlifting 465, followed by a torn adductor five months later and a more recent shoulder tweak, my training hasn't been very consistent and progress has been slow. For the last month or so I've been able to be pretty consistent though, running LP with two days' rest between workouts. I feel I've reached the end of LP, as I'm having some recovery issues and feeling beat up in general, with squat at 340x5x3, DL at 425x5, bench at 195x5x3 and press at 145x5x3. I recently had a session with Coach Santana at his new gym, so form is decent right now.
I've previously followed a variation of the HLM Basic Cycling Routine, Example 24-16 in BBRx, with good results, doing chins instead of the power snatch and LTEs instead of the power clean. I thought I would go back to something similar but following the Low Frequency Pulling Variant, Example 24-14, to get the deadlift off the heavy squat day and on to the light day. So it would be something like:
Heavy
Squat 3 sets of 5
Bench 3x5
Chins, 3 sets AMRAP (just did 10, 8, 6)
Light
Squat 1x5 (90% of heavy)
Press 3x5
Deadlift 1x5
Medium
Squat 2x5 (95% of heavy)
Bench 2x5 (95% of heavy)
Other: Chins, rows, LTE, dips?
The next week would be similar but heavier with sets of 3, followed the next week with heavier singles, then repeat the cycle. I also have been doing some Prowler work once or twice a week.
Before my back injury, I had a 500 lb deadlift in sight, having done 480 for a single. I would dearly love to hit that milestone (four plate squat would be kind of fun, too) but I am of course worried about overdoing it and re-injuring myself, which I know is a risk when getting to these weights, regardless of past injury history. Would this plan be a step in the right direction? Suggestions for the best accessory/ancillary exercise for the medium day? Other variations (not a fan of volume)?
Thanks.