Hey all. I'm loving the 5/3/1 program, however I am having some shoulder issues and pain with the press, and hip pain with the squat. My bench press is pain free, deadlift also pain free. Are there any substitutes for the press? I know I shouldn't substitute, but I'm 16 and want longevity in the gym with no future nagging pain problems. With the squat, I want to keep squatting. This is a video of me squatting:
I'm not sure why I'm getting pain, I work on mobility every day twice a day and foam roll. Maybe I don't warm up properly, so if someone could leave a warm up routine for 5/3/1 that'd be great. I just want to stay healthy and get bigger. I will admit I do feel my lower back working during my squats and I do high bar because I am a new lifter and this is comfortable for me. I may be using too much weight, but I've dropped it a good bit. If someone could help that would be great, thanks!