Bad back injury in March 2018 after a dumb Crossfit competition. Was fairly strong at the time (deadlifted 455x1 and benched 275x1). Took a long time to get back to only a little pain with a few hiccups. Stopped feeling sorry for myself and started lifting again 8/24/2020 when my home gym came in. Also had 4 left knee surgeries between 2008 and 2011. Met with Chase Lindley in August, and he coached me through the lifts and gave me some programming advice.

I'm around 220-225. Don't own a scale and use a home gym. 6'3, 31 yo. I have my warm ups written down if anyone is interested, but I'll just post work sets on here.

I'm open to feedback. Obviously that's why I'm posting. I struggle with transitions... when do I add in a light squat day? When do I add chins?

8/24
SQ 135x5x3
BP 135x5x3
DL 155x5x1

8/26
SQ 140x5x3
PR 75x5x3
DL 165x5x1

8/29
SQ 145x5x3
BP 140x5x3
DL 175x5

8/31
SQ 150x5x3
PR 80x5x3
DL 185x5x1

9/2
SQ 155x5x3
BP 145x5x3
DL 195x5x1

9/5
SQ 160x5x3
PR 85x5x3
DL 205x5x1

9/7
SQ 165x5x3
BP 150x5x3
PC 45x3x3 (learning movement, watching all of Rip's videos)

9/9
SQ 170x5x3
PR 90x5x3
DL 215x5x1

9/14 (I know...)
SQ 175x5x3
BP 155x5x3
PC 95x3x5

9/16
SQ 180x5x3
PR 95x5x3
DL 225x5x1

9/21
SQ 185x5x3
BP 160x5x3
PC 100x3x5

9/23
SQ 190x5x3
PR 100x5x3
DL 235x5x1

9/26
SQ 195x5x3
BP 165x5x3
PC 105x3x5

9/28
SQ 200x5x3
PR 105x5x3 (getting really freakin hard)
DL 245x5x1

9/30
SQ 205x5x3
BP 170x5x3
PC 110x3x5

10/3
SQ 210x5x3
PR 110x5x3
DL 255x5x1

10/5
SQ 215x5x3
BP 175x5x3
PC 115x3x5

10/7
SQ 220x5x3
PR 115x5x3
DL 265x5x1

10/10
SQ 225x5x3
BP 180x5x3
PC 120x3x5

10/12
SQ 230x5x3 (getting hard)
PR 117.5x5x3 (almost failed 2nd and 3rd set)
DL 275x5 (hard)

10/14
SQ 235x5x3
BP 185x5x3
PC 125x3x5

10/17
SQ 165x5x3 (was getting hard so I added a light day, but I may take it out bc the past two sessions have felt really good... or maybe they feel good because I did a light day??)
PR 120x5x3
DL 285x5

10/19
SQ 240x5x3
BP 190x5x3 (getting hard)
PC 130x3x5

10/21
SQ 245x5x3 (felt really good strength-wise, left knee hurt)
PR 122.5x5x3 (almost failed 2nd set, kinda cheated 3rd set by not pausing at bottom of each rep)
Chins BW x 8,5,4

There you go, 8 weeks of training logs.

So that brings me to where I am now. I don't have a back extension machine and was planning to deadlift today (10/21), but something in my knee was killing me during squats, and it hurt pretty bad during my first deadlift warm up set. So I decided to do chins to maybe help my press. That's what I'm struggling with. Should I keep a light squat day since I felt really good on my last two workouts, or should I add 5 lbs every time until I stall, then jump back down and do a light day? Should I add chins to help my press or keep chugging along with deadlifts and power cleans? I'm seeing a press reset very soon. I'll probably do the same weight next time I press because it was so damn hard this session.

I appreciate any insight.