Not sure where to start (3 years training) Need opinions

[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.

[ironwill2008]

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.

You Squat 350 and Deadlift 405 after only two weeks?


Am I missing something here?

[tangozero]

Go with an intermediate program, 5/3/1/ or Tactical Barbell. But, remember, beginner-intermediate-advanced are determined by your rate of recovery and progression, not necessarily how much you can lift. If you are still able to add weight each and every workout and don't have significant recovery issues, then stick to a beginner linear program like Starting Strength...until you are no longer able to progress like that in a linear fashion. Milk that dry first.

[leisure1]

You Squat 350 and Deadlift 405 after only two weeks?


Am I missing something here?

Lol, I still worked my legs the entire time, I just didn't do free weight movements.