Thank you, but I was hoping for a little better description of your diet than “I eat X calories.” Do you eat quality protein sources? Do you get a sufficient amount of carbohydrates around the time of your workout? Do you eat some quality fats? Do you eat vegetables?
What we’re trying to pry into here is why your recovery is poor. You’re fixated on the program aspect, but there are many other components to recovery.
We literally had this conversation in your last thread on INOL. I have not trained using any program for the last two-plus years. I’m still intact, still making progress, and still not starting threads complaining that I can’t recover from my workouts. If you find “INOL” a useful tool, that’s great, but not one of the biggest lifters on this forum uses it.
Then maybe it’s time for you to change programming to something that doesn’t include frequently going to failure.
I can’t even.
In the same post you invoked not wanting to miss out on noob gains, you’re blabbing on about mesocycles and hypertrophy phases and intensity phases. Not that there’s anything wrong with those concepts - they all have a time and a place - but you’re probably beyond the time of “noob gains” if those things are needed at this time. Pretty much by definition, “noob gains” are what you make for the first couple weeks just by showing up and doing the same stuff every week. If you can’t add more weight just by showing up, then you’re most likely done with “noob gains” (furthermore, one of my crusades has been getting “noobs” to accept that good, intelligent programming can be adopted at any time, and that there’s no need to shun a good program because it won’t fully take advantage of your “noob gains” window).
Anyways. Back to your question. It’s sensible enough to spend a few weeks in higher rep ranges and then transition back to lower rep ranges. When I was in high school, our coach had us do something vaguely resembling one of the first iterations of 5/3/1: we did 3x10 @ roughly 60% the first week, 3x8 @ roughly 70% the second week, 3x5 @ roughly 80% the third week, 3x3 @ roughly 90% the fourth week, 5 @ 75% / 3 @ 85% / 1 @ 95% the fifth week, and tested our 1RM in week six.