Background: 42 year old male. Bodyweight Started 2 years ago at 157 lbs currently 199.1 lbs. 30 pounds first year remainder the next with 6 in the last month. Height 5’11”. Started by running NLP then 5/3/1 BBB 4 day then wasted time. Things got hard and I switched to “more volume” but was really being a bitch. Wasted a ton of time and it shows with a flat graph of my weights from that period.
Had surgery on a hernia the first of October and restarted before the end of October with a 4 day split volume/intensity alternating bench/press and squat/ deadlift.
Things are moving up, body weight included, but I don’t think I have things set quite right. I have the grey book and blue book, but I maybe have some issues with my reading comprehension. I’m sure that will be gently pointed out.
Current 3x5 sets on intensity day:
Squat 325
Deadlift 400
Press 150
Bench 280
On the volume day I do 5x5 at 80-85% of the next 3x5 that increases by 5 lbs each week.
As stated things are moving up, at issue is that the squat tends to have a failure on the last rep of the last set on the 3x5 day. Next intensity day I hold the weight and make the reps.
The failure will come from my lower back failing to remain flat on the last set. I’ll still stand up, but will round the back more than should be acceptable on rep 4 and not go for 5.
Question, have I interpreted the 4 day split volume intensity program correctly or I’m I off? Any words of wisdom for the lower back?