Not sure where to start (3 years training)

[leisure1]

Hello to all reading. I'm wondering which powerlifting program I should start. I've been training for 3 years, with an emphasis on a bodybuilding style training method. I do train heavy but not really powerlifting heavy. I hurt my back a year into training so I never did deadlift or squats. I recently started transitioning into powerlifting about two weeks ago. My max lifts are (in pounds):
Bench press: 385
Squat: 350
Deadlift: 405
Overhead press: 250
At a body weight of 244 pounds at 6" 2'.
So as you can see, my lower body lifts are quite weak (especially compared to upper body).
My question is this: should I start a beginner program like SS or madcow or something more intermediate like 531? Any replies will be really helpful! Thanks.

[trs5]

What is you range of motion like on bench? 385lb is a fair bit of weight for someone that hasnt done powerlifting training.

Im doing madcows right now and Squat has gone up a lot, deadlifts too. If you want to focus on lower body, i would recommend it, bench is going up too just not at nearly the same rate.

[kmc06005]

531 would be my suggestion. You may find that you need to add some bench volume in. You can do that with joker sets or drop sets if you feel you need it.

I use 531 for my squat and a variation with a 321 rep scheme for dead lifts. You should read 'Beyond 531' it outlines a number of ways to modify the original program to suit specific needs.

[mkomaee]

You should read 'Beyond 531' it outlines a number of ways to modify the original program to suit specific needs.

This would be a good idea for your pressing movements, however, you still might be able to capitalize on beginner programs for you squat and deadlift since those two movements are lacking. Try running the beginner programs for squat and DL until you stop progressing then switch those over to 531...

[leisure1]

Ok, thanks guys. I think I'll start with beginner programs until they run dry and then go with 531.