3 5x5 Squats Too Much – Need to Make a Change

[danradin]

Andy –

I've been following the program you helped me with here since November 1. For the last week, I've been dealing with pretty horrible low back pain. This does not feel muscular; it feel spinal. I think my body is having trouble handling this much spinal loading given the frequency, volume, and intensity of the work.

The program as I interpreted it is all 5x5 sets on the main exercises, ramping up to the last set of each. My squat is at 345, deadlift the same, and bench 240.

Have I misinterpreted your directions, or do I just need to cut back if I'm in this much discomfort? I've never had a back injury and would like to keep it that way. I know you're busy; if you have time, my log is here.

Vitals: 33, 5'7", 190ish, training (more BB style) for 10 years)

Thanks,
Dan

[Andy Baker (KSC)]

What does a typical squat week look like for you? Give me all the sets, reps, poundages

[danradin]

Last week's work, works sets bolded. These follow warmup and prep/activation work. All low-bar back squats.
Monday (heavy): 45x5, 95x5, 135x4, 185x3, 225x2, 255x1, 270x5, 285x5, 300x5, 315x5, 335x5
Wednesday (light): 45x5x2, 95x4, 135x3, 155x2, 185x1, 215x5, 230x5, 240x5, 250x5, 270x5
Friday (medium): 45x5, 95x4, 135x3, 185x2, 225x1, 245x5, 260x5, 270x5, 285x5, 300x5

[Andy Baker (KSC)]

You need to spread your worksets out more.

You have too much volume at the top end. If 335 is top end set you don't need a set of 5 with 315 and 300 also.

Do you need all those warm up sets??

[danradin]

Thanks for the reply, Andy; got it. I re-read the SS Programming chapter and am feeling better after taking Wednesday off from anything loaded and using a moist heat pad 3x daily. I'll follow the SS squat programming and rep/set protocol to the letter for the rest of December.