Not sure what to make of this other than “needs more data”.
The way it should work is that you are recovered — and hopefully supercompensating — before your next workout. If you aren’t yet, then you’re going to eventually go downhill. If you wait too long, you lose the supercompensation benefits.
I’ve been feeling like I’ve not been recovering enough… Monday I squat, Thursday I squat again. I really felt it today, like I wasn’t ready — maybe one more day. I mean, Paul originally laid out this program to be 3x week, so that would be 1 more day of rest and recovery. And I know from past work with 5/3/1 that doing it as laid out 4x/week was too much for me — I’m older, I don’t have the ability to be mega-dedicated to recovery (e.g. sleep 10 hours a day, daily massage, etc.), so I need a little more time. 5/3/1 worked well on a 3x/week rotation. Only reason I’m doing 4x week is beacuse of the diet — more lifting days means more days to eat food and not be hungry, yet still make progress.
But, I did well today. I blew my prior rep PR’s out of the water compared to last time. So maybe I am actually hitting the groove just right? I think in part it’s the ability to eat, plus I’ve been doing a LOT better about rest and sleep.
So I think it may depend on my recovery abilities.
So like when I go back on the cutting diet, I don’t think I can follow this program any more — it’s just going to be too much on too little food. If I want to stick with 4x week, I probably need to hit body parts once a week, like legs/back/chest/arms sort of split. Or if I do a squat/deadlift/bench/press sort of thing, I should go 3x week on a 4-session rotation.
Just interesting things to learn about myself and how to structure stuff.
Still could use more data here, but so far, so interesting.
Based on Paul Carter’s “Guaranteed Muscle Mass” article.
- Front Squat
- bar x 5
- bar x 5
- 95 x 5
- 115 x 4
- 135 x 3
- 165 x 2
- 185 x 1
- 155 x 10 (AMRAP)
- 155 x 6 (50%)
- Leg Press (350 Method)
- 315 x 25
- 315 x 18
- 315 x 13
- BW x a bunch — had to bail early, so just did walking lunges as I left the building