I’m 44 years old, never played sports as a kid, and never consistently weight trained until the last two years.
I was basically doing a PPL split, sets in the 8-12 rep range up until I decided to change things up and give 5/3/1 a whirl. I really enjoy the program, but I’m having a tough time with recovery.
I’m currently on week 2 of my 4th cycle. I did not deload after the first cycle, but I did deload after the 2nd and 3rd cycles. My work schedule is a bit wacky, so my workout days vary a bit week to week. As an example, I did bench press Friday, rested Saturday, squats Sunday, press Monday (yesterday). Today…I feel just DEAD. Energy and motivation are almost zero. Brain fog, trouble concentrating.
I’ve read 2nd edition only, haven’t read Beyond or Forever. Maybe there’s some different programming in one of those books that might be better for me?
Current programming – 4 days per week
Press – 5/3/1 sets, BBB 5×10, lat pulldowns ~100 reps total
Deadlift – 5/3/1 sets, BBB 5×10, decline sit up ~50 reps total
Bench – 5/3/1 sets, BBB 5x10, lat pulldowns ~100 reps total
Squat – 5/3/1 sets, BBB 5x10, leg extensions ~50 reps total
It doesn’t seem to me to be too much volume, I don’t think? Occasionally, if I’m not quite feeling up to it, I’ll take assistance down a notch, or even skip the assistance altogether, though I almost always complete the BBB sets.
I don’t have any hard conditioning programmed. My job is not physically strenuous, but I do a lot of walking.
I think my diet is okay? I’m eating plenty of protein, and I’m gaining weight. I’ve gained about 10 pounds since starting 5/3/1.
Stress? Can’t really control that LOL. But I don’t think it’s too bad. Not any worse than before.
Sleep? 6 or 7 nights out of 14, I only get about 5 or 6 hours of sleep. Unavoidable, due to work and family schedules. But the other 7 or 8 nights out of 14, I’m getting a solid 8 hours, and almost always an hour or two afternoon nap on top of it. Not really much I can do to improve that, either.
I think my TMs are okay. I feel challenged, but I’m hitting all the required reps. I think I’m close to hitting a ceiling on press, and might need to lower my TM next cycle. But I feel like I’m progressing well and getting stronger.
Maybe low rep strength training is a young man’s game LOL and I’m getting to the point that I can’t train like this. I really enjoy the program though.
The only other thing I can think of is to change my programming a bit to improve recovery. Any suggestions?
Or any other suggestions on improving recovery?
Thanks in advance