Need Intermediate Routine

[ucunt]

Hello all - rarely set foot outside the Misc but today I am.

35 years old, 195lbs lean-ish, just finishing off a very average 3x8 routine. Mon - chest, Tue - shoulders, Thurs - back, Fri - arms, Sat - shoulders. Every set to failure. Cardio 30 mins/weekday.

No legs in there as I smashed my back up doing squats late last year, then smashed it YET AGAIN deadlifting an enormous 60kg (yes really) earlier this year. It is *probably* up to deadlifts now, I'm very hesitant about squats (and would rather write them off for life and never squat again tbh) but after much physio I'm keen to get legs in.

Max deadlift WAS 140kg/308lbs.
Max squat I don't recall, nothing major.
Max bench is 120kg/264lbs.

Anyone have any suggestions for routines to get onto? Thanks much for any and all opinions.

[cornman99]

Fierce 5 and Vikings both have intermediate UL routines, check those both out.

[TAWS6]

Fierce 5 or Johnny goat canditos

[ucunt]

Reps for you both, thanks for those.

[bob2589]

I'd also recommend Fierce 5 U/L.

If you're hesitant about back squats due to previous injuries, how about working up to heavy rear foot elevated split squats?

They may be easier on any niggling issues you may have.

I've added them into my routine with good results, love me some split squats.

[ECGordyn]

Candytoe 6 week, but it has you squatting a h*ll of a lot, especially in week 2. Deadlift progresses pretty fast too.

[daudi81]

I have a bad back as well, and do Fierce 5 intermediate. I follow the normal progression protocol, but if I feel any abnormal back / hip pain, I'll usually do a reset on the offending lift and work my way back up. It's been working great so far.

[ucunt]

I have a bad back as well, and do Fierce 5 intermediate. I follow the normal progression protocol, but if I feel any abnormal back / hip pain, I'll usually do a reset on the offending lift and work my way back up. It's been working great so far.

That's especially helpful, thanks for that.

Repped both above also, ty men.

[TheGymJim]

Have you seen a physio?

What's your specific injury?

Is there a reason you can't substitute another leg exercise for squats?

love me some split squats.

You masochist

[ucunt]

Have you seen a physio?

What's your specific injury?

Is there a reason you can't substitute another leg exercise for squats?

I've seen two, one of whom is more a specialist on sports injuries. Neither know 100% unfortunately (srs) and recent x-ray showed nothing, although that't not an MRI ofc. Best I got was "something muscular" but I did have a mild-ish back injury as a teenager, which I saw a chiropractor for.

MRI might well be necessary tbh.

Honestly I'm open to subbing three sets of squats for three sets of leg press, leg curls and abs any day, but my last physio said train it up VERY gently and gave me a program to stick at. I'm undecided on it but I'm sticking to it (largely light sumo deadlifts.) Deadlifts I would like to get back to, squats not really (don't want the back to go with 100kg on my shoulders.)