Your recent push toward more OL movements influenced me so now I am training for my a masters Weightlifting meet. Most legit Weightlifting protocols (including the ones you posted here recently) include 3-7+ sessions per week lifting 10-20 lifts at 85%+, more or less.
For a master (40+) lifter trying to work up the recovery capacity to handle all the heavy lifts, is it better to start with:
A. Heavy weights, High Frequency, and slowly build up volume per session (1-2 lifts above 85% per session, going to 10-20 lifts)
B. High Frequency w Moderate Volume, and slowly build up weight (3-4x per week do 10-20 lifts at 60-70% going to 85-95%)
C. Heavy Weights with Volume, and build up from 1 session per week to 3-4 sessions per week, with lighter weights (or volume) on the other days.
Right now I am doing more of B, and seeing progress in physique and “perceived exertion.” I am definitely limited by my recovery right now - mostly CNS and joints, not muscles. When I am not recovered, I tend to go lighter, but do more of the planned sets/reps, versus go for one heavy set and then stop. My concern is that I am doing more “conditioning” than strength training.