I started the Stronglifts program a little while ago, and have slowly been adding weight to the bar. I have only one real complaint, and that's with some back pain on my right side, mid-back.
The program calls for squatting three times per week, and I feel like my back muscles aren't recovering in time for the next workout. Admittedly, this may be a result of not getting enough sleep (~6.75 hours average). I've found that when something comes up and I have to delay a workout session, I can easily advance in weight on the squat after a couple more days rest, but with only one rest day between workouts, I stall on the squat very quickly. I am not having problems recovering from the other exercises prescribed by the Stronglifts program, and can consistently add weight most every session.
I've since read Starting Strength to get a better handle on technique, and I don't feel that my squat technique is so far off to the point where I'd be getting injured. Starting Strength prescribes a 3x5 routine for most exercises, albeit with a lot more warm-up sets at lighter weights. I'm wondering if for me, the volume of 5x5 is too much, and I should switch to the 3x5 methodology Starting Strength recommends.
Should I switch to 3x5 for just the squat, since that's where I'm stalling, and see if this helps my back recover quicker?
Do you think this has nothing to do with muscle recovery, and is entirely related to less-than-ideal squat technique?
So as not to derail the rest of my workouts, should I not do the squat each session, or do a considerable deload on the second session of the week to aid in muscle recovery?
Are there any "paleo" adjustments I can make to my lifestyle (i.e. outside of the gym) that might help build up my back muscles outside of the gym? For instance, moving to a standing desk should help with tight hamstrings, and thus benefit squats moving forward. What else can I do?