I doubt there is any absolutely egregious errors in your squat training and/or form. If you had some legit pain in your knees for an extended period of time that effected your squat, it’s makes sense that your mind may be holding you back even in the recent absence of pain. So, just keep going. Not everyone is completely balanced in their numbers from one lift to another.
If I was you, I would cut the front squats from the deadlift day, and put squats on your first day of training to put more focus on the squat. Also, let your deadlift training coast for a cycle or two to conserve energy. I would also throw some box jumps into your training. Squat down to a 1/4 squat, pause, then explode onto the box. The box jumps would come at the beginning of each session, regardless of what you train that day.
Can you post a vid of your squat? It’s probably not a form thing, but it couldn’t hurt to check.
I hope this gave you a couple of ideas to try. Just my first thoughts. [/quote]
Thanks for that response bro, very informative, I appreciate it. I was a little nervous about incorporating box jumps because sometimes they can aggravate my knees a bit on the landing; but I could definitely try adding them in again.
I will try to get a video up of my squat ASAP. As far as taking front squats away from deadlift day, should I maybe add in paused squats (2-3 sets of 3-5 reps of first working set) after I do all three working sets of squats? And for deadlift day, which accessories should I aim for? I would rather use accessories that will spark new growth and strength gains.
Although I have been using this template for quite some time, I just absolutely love working chest and back together, and dedicating a day to deadlifts. It works great for me! I have debated on just adding shoulders in on deadlift day, and maybe not use too many lower body accessories that day (deadlifts, overhead press, side/rear delts, maybe add in split squats or KB swings or something?) and then do some direct arm work on Thursday or Friday (whichever day deadlifts and shoulders isn’t on) , or maybe just keep it the way it is and tweak things here and there like you mentioned?