I’m just finishing Week 8 of BDS and am seeing my progress stagnate or even regress on the main lifts. The way I’ve been feeling outside the gym tells me that I’m under-recovered, but I thought the program was set up to minimize that. Yesterday, I even even missed reps on the strength-skill deadlifts.
For the first 6 “weeks”, I ran the program 5 days a week, but I’ve run it 4 days a week since then as under-recovery crept up on me. I was conservative in calculating my 1RMs, even starting my AMRAP sets at 80% instead of 85%.
Under-recovery has always been a problem for me. I’m 40 years old and have been following Wendler-style programs for about 4 years now. I’ve always plateaued quickly, felt like garbage from under-recovery, and haven’t been able to build either strength or mass on these programs – after 4 years of lifting at 6’4" and 200lbs, I’ve still never benched my body-weight – even with my sleep and diet in order and following the programs to a tee. I feel like I should build up a better strength base before age rules that out, but strength-focused programs seem to be counter-productive for me.
So, how should I move ahead with my training?
- take a week off and continue with BDS from where I left off?
- try a different strength-building approach?
- change my focus to hypertrophy?