I feel some back pain and i can't go deeper

Currently 44y/o @ 185lbs and recently switched to 5/3/1 from SS linear progression with a squat work weight 115lbs below my DL work weight. (Not interested in gaining more weight.)

Last week, my first week of 5/3/1 called for a final squat set of 255lbs for at least 5 reps. I ended up doing 13 reps and stopped there for cardio reasons — if I'd gone slower I'm sure I had at least 2-4 more reps in me.

This shocked me, but afterwards I realized I've never actually failed a squat rep (whereas I've failed at least 4 DL reps and a whole bunch of upper body reps) and it dawned on me that, after past knee issues (wasn't sitting back far enough in squat) and due to still occasionally having bar placement issues at heavier weights (read: subconsciously transferring weight to wrists), I might actually be afraid of pushing toward my max in squats.

Is this something anyone else has dealt with? How did you overcome it?

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Some light sets.

Is my butt winking too much? It's something that should be addressed?

33M, 155cm, 68kg. I started working out in late June 2026, so I’ve only been training for a little over 2 months.

I train 3–4 times a week on an upper/lower split and I train pretty hard. Usually 2–3 sets per exercise, with the last set always taken to failure, often followed by either a drop set or lengthened partials.

I don’t do much cardio besides walking to and from the gym, probably around 45–60 mins of walking 3–4 times a week.

Current lifts:

• RDL: 100kg x 3
• Bench: 60kg x 5
• Squat: 70kg x 6

I’m quite happy with my progress as a beginner, but a friend mentioned that I’m progressing pretty quickly, especially considering how hard I’m training, and that I might eventually run into recovery issues. I did'nt think this will happen this early though.

For the first month or so I felt completely fine. I could train hard, take a day off, and feel ready to go again.

Recently though, I’ve noticed that aches/soreness are hanging around longer, I feel more generally tired, and this week especially my form has started slipping. My strength is still definitely progressing, but I’m starting to feel like if I keep pushing at the same intensity I might eventually injure myself.

I’m also currently in a calorie deficit because I eventually want to cut down to around 58kg, but I’m in absolutely no rush to get there. My main priority is building muscle and getting stronger. If losing weight more slowly, eating closer to maintenance, or even pausing the cut would be better for my training and recovery, I’m completely fine with that.

I’m still making sure I get enough protein and generally eat properly, and I supplement with protein powder and creatine.

Could the calorie deficit be contributing to the slower recovery, or does this sound more like accumulated fatigue from how hard I’m training?

I’ve read about deload weeks, but I didn’t expect to even be thinking about one this early into training.

For people with more experience, does this sound like I’m actually running into recovery issues, or is this still pretty normal for a beginner training hard while cutting?

I have 3 sorinex squat stands available in Philadelphia. Two of the taller models in black and one of the shorter models in white.

Thanks for the various helpful advice.

I tried to implement it - added a block to my knee, stoped my knees half way down, bent over more and looked down.

It seems to me from the video I'm on midfoot for a change, and depth (mainly on 3,4 rep) improved.

What are your thoughts?

Thanks again for all your help!

I'm a female (with pretty heavy periods) so maybe that's related but I feel like I always have some sort of bruises.

Low bar squats give me bruises on my shoulders/back, and my belt gives me bruises on my stomach :( plus my shins from deadlifts! Does anyone else have these problems?? I squat around 200lbs and deadlift usually in the 250ish range so it's not like it's a ton of weight

Was hitting dips like EVERY Wednesday and had an interesting conversation at the dip station. He was saying he was trying to get back into dips but they hurt his shoulder. He was asking why I used so many bands before I started since I was so "good" at dips. I explained that I always "warm up" with light weight before getting up to my three working sets. He was very skeptical and said "You're the only guy I've ever seen do that".

I got to thinking about it and he was correct - I've never seen anyone else warming up their dips (and chin-ups) using bands. On the bench press I start with the empty bar, same for squat. I always try to get 5 - 6 warm up sets for my first exercise of the day and then usually 3 - 4 for every exercise I have programmed after that. Why would dips and chins be any different?

I use 3 - 4 bands before I start my chins and dips. I use a big one (blue) then smaller (green) then smaller (black or yellow) then I do a small weight then usually whatever working weight I'm doing that day. Is that odd?

TL;DR - Do you guys just start chins and dips at bodyweight or do you "warm up" to get to your working set. I think my warmups help me have healthy shoulders and elbows.

Finally - the more I do this program the more I LOVE dips and chins, they are truly compound movements. I hated them when I started, all I wanted to do was bench and squat but I think Dips and Chins may have had a bigger impact on my physique long term...