A lot of questions here so I’ll try to be brief and to the point:
50 year old lifter. Stopped training for 20+ years. Been back about 2 years but only doing 5/3/1 for about 3 cycles. Prior to that I squatted and heavy rows but only dumbbell bench and no deads. I have decided to lift with a purpose so I plan on entering a PL meet some time after next summer, giving myself 1 year to get back into the swing.
I set my 1RM at 405 for the squat. Prior to 5/3/1 I was getting 3@315x10 or 3@345x5. I started off with 5/3/1+BBB 4 day split. All lifts starting going up, except squat. I though maybe it was too much volume, so on next 2 cycles I changed to 3/5/1 with PR and Jokers with 5x5 FSL. Again, all lifts went up; except squat. I was hitting PRs on all lifts and jokers on bench and deads. I was only able to hit the minimum reps on my + sets of squats and never did jokers. Last week on my 1+ I singled 365 and there was nothing left. And 315 feels heavy.
So I am at a loss. I’ve been playing with foot placement and have gone back to what worked when squats were good (3x500 in my late 20s). Part of me wonders if the heavy deads on Monday are killing my squats (last week 11 reps on my 1+ and jokers to 105%TM for 3). Am I over training? Am I under training? I sometimes feel I should be working more reps at a lower weight, maybe 5Pros or 5x5/3/1 at the 300-345lb range. Thoughts/experience?
I don’t know if my body can squat and dead twice in one week; but, any idea why all of the 5x5/3/1 templates in Forever are shown with squats and deads separated by a day? Some of the other templates shows squats followed by 5x5 FSL deads and vice-versa.