Long story short: 45yo, last year went from almost obese to normal BMI, started gym with Stronglifts 5×5 program (I know if is for younger beginners, and I had some random prior experience, just works very well for me for consistency) – every time I get to around 100kg squats/DL I start to feel non-muscle related issues.
Still on small deficit/maintenance with lots of protein, good resting and no supplements.
While on 5×5 deloaded a few times and changed weight increases to every second workout- all great until I get to 100kg mark. In 5 months definitely got stronger but visually not much change.
Kept the program but changed to 3×8 with deload – working much better, started noticing muscle mass changes. But now I am getting to 100kg squat point again and notice the same issues:
1) Squats – knees start to feel for a day after squatting (bump below knee cap – patellar tendons?)
2) Upper back / shoulder blade pain (have low flexibility there) – after overhead press, deadlifts, rows
3) Shoulder rotator – mostly in bench press
4) Tennis elbow (ulnar nerve) – much better after I changed to thumbless grip everywhere, but barbell rows still trigger it almost every time.
I didn't have any of these issues, apart from the shoulder rotator before I started lifting. Also they almost disappear with 20% lighter weights. Form wasn't the best in the beginning, but improved a lot now.
What should I do to keep lifting, ideally with main compound exercises, – deload again but change to 3×10, then 3×12, 4×12 … ?
Overall goal – just to be healthy and all muscles working, injury free, getting closer to swimmer/gymnast physique would be a nice bonus, definitely don't want to be big. Should be at my target weight soon, wanted to start bulking with creatine after that.
TLDR: progress in weightlifting (compounds) while avoiding heavier weights.