Squat and Deadlift programming after injury
Hello,
Due to a great Nick D'agostino's advice in my last thread, I have switched to pause squats in order to rehab an inner-thigh injury. I ramp up the weight to a top set of 5.
It works just fine and at the moment I squat "heavy" twice\week, with a light session between. Monday heavy, Wednesday light, Friday heavy. The last heavy session was: 20kg*5 , 55kg*5 , 75kg*5 , 95kg*5 , 115kg*5 , 135kg*5. Next time every set would be 2.5kg heavier. All reps are paused squats. My all-time PR is 200kg for 4 reps (regular squat), so this is not heavy for me at the moment. It works great also in terms of pain, and I don't like to change things that work. But, regular squats are obviously better.
When do you think I should switch back to regular squats, and how shall I do so? at the moment, pain still exist but lower than before. I think that regular squats with stretch reflex would be a bit more painful but I guess it would be okay with probably 100kg-115kg. What would you suggest in that field?
About the deadlift,
I'm competitive athlete, hopefully worlds level at 2021 / 2022 (not in a lifting sport of course), and I figured out that the grip benefit out of the mixed grip doesn't worth the risk of rupturing the bicep. Hook grip is a problem since my fingers are too short, with thick palm. At the moment I deadlift once a week, at Friday. I do a "heavy" set of 5 with a double overhand grip and than a heavy single with straps. I increase the weight in the set of 5 every 2 weeks in order to, of course, build grip strength.
So it looks like this at the moment:
warmup (70kg, 100kg, 130kg), 145kg*5 double overhand, 165kg*1 with straps, 180kg*1 with straps.
Adding 5kg/week to the top set. My all time PR is 200kg*5, so I guess it will start being difficult around 190kg-200kg.
In terms of grip, 145kg*5 double-overhand is difficult. I would probably succeed pulling 147.5kg*5 next time, but surely not much more than that in terms of grip strength. Probably not heavier than 150kg*5.
What do you think about my deadlift programming, and would you change it?
Thank you very much in advance :-)