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On the squat , Back off / cool down sets have a place , and can be useful . Lots of programs use them. You dont need them after three or four heavy sets of 5 though .
On the back problems, I'd be minded to find some specific assistance exercises to address specific weaknesses or imbalances. Not doing this for a long time meant my bench lags behind my other lifts to this day .
I'd see the leg press and extensions as assistance work, and not push too hard weight wise. Stick at mid range or above reps
Do you do another session where hamstrings / glutes / posterior chain get a workout ? I'd not, I'd maybe drop the leg press for something else. Say RDLs for example (back issues allowing )
chrismanc-
Thanks. Yes, I'm doing quite a bit of tedious core work and other physio-mandated exercises to address imbalances, hip range of motion, etc. that are aimed specifically at the back issues.
And yes, on back/pull day I do some sort of deadlift; single leg single kettlebell (opposite hand) deadlifts, this is part of work for back issues and started mixing up with barbell deadlifts a couple of weeks ago.
ElGonzo
This is all pretty interesting and raises a few questions. I've only gotten back into the gym in the last 5 weeks or so and given the above I'm clearly not training very efficiently!
Pic attached of my leg day yesterday.
If I'm interpreting the Chris Beardsley content correctly then the leg press and leg extension sets yesterday did far more harm than good? I'm wary of going heavier on the squat at the moment as I've had a lot of back issues in the past, so trying to increase load veeery gradually. I'd say the 65, 70 and couple of sets at 75kg sets were 'working sets', the others were warm up and that last set at 60 'cool down', is cool down even a thing or should I just bin that last set off?!
Guessing I should just focus on maximising those 4 working sets and sack off the leg press and leg extension?
Would including something else like Bulgarian split squats on leg day, which are a bit more glute-focused be ok or would that still be pushing me into diminishing returns/muscular damage territory?
Looking at frequency of every 5 days or so for this.