First, I'm 50, 6'2" and weight about 200-205lbs and gaining.
I've been on and off the nlp, for about a year, for various reasons. I started out with Mehdi's Stronglifts, which was clearly too much volume for an old guy like me. Then we had the Corona shutting down all gyms where I live and finally I moved to a condo building with improper equipment. I went out and bought my own rack, bench, bar and plates. I have now been training for about 6 weeks. Squat a little over 200lbs, DL 240lbs, bench 110lbs and press 90lbs.
So far I am getting stronger each time I hit the gym and I keep gaining weight.
My issue is mobility.
The squat is borderline parallel because of ankles. I think this is not a major problem. Since I am not planning to compete, I think one degree above or one degree below parallel does not matter. I also believe that the lifting shoes I ordered will help some.
Shoulder mobility is worse. I can get the bar in the proper low bar position, but my right shoulder hurt like hell after 3 sets. I simply do not get far enough back with my hands so some of the weight puts the shoulders in tension. I have adjusted my hand position to a wider grip, thumbs over the bar and straight wrists. This has helped somewhat. I try to do some exercises with a tennis ball and rubber bands to release the muscles and I think that if I endure also lifts will help stretch my shoulders over time.
The shoulders do completely prevent me to power clean. I just cannot rack the back as quickly as required.
I do want to learn to power clean just for the sake of it, but this will take some serious effort to improve mobility and a lot of work with the empty bar. Another achievement I would be proud of is to get strong enough to do sets of chinups and pullups.
Finally to my question.
I'm thinking about modifying the program in the following way:
A
Squat, bench, deadlift/power clean technique and racking mobility exercises
B
Squat, press, chinup prep excerises (lat pulldowns, negatives, assisted chinups)
Any suggestions or anything I have misunderstood?