Question, If you are meant to change up your program when your recovery capacity is overwhelmed and that usually shows as soreness, especially as leg and lower back soreness that doesn't let you add weight to the bar. What happens when you are not being able to add weight to the bar or you are but a lot slower than before, but you don't feel sore at all.
I went from adding 5kgs to the bar each workout to 2.5 as expected, but now I'm lucky if I can add 2.5 each week. I don't know if I should split things up to be able to increase the weight faster.
1RMs are Squat: 104Kgs, Bench Press: 87Kgs, Deadlift: 127Kgs
I train the three big lifts, 3x per week. In a simple 5x5 pattern with lots of intensity. Right now I add 2.5kgs to the bar and fail to get 5x5 for two workouts, dial back the weight and then go up to clear 5x5. So it takes me 4-5 workouts to add 2.5kgs to the bar and clear out 5x5. The weird thing is that I don't feel sore at all. I obviously feel tired a while into and after my workout, but apart from that, nothing. Squats and Deadlifts go up like this, Bench is stalling a bit more. I just feel like the bar is too heavy when I add weight, but it doesn't hurt.
I was thinking maybe switching to an A/B split and see how I go from there, but I don't want to not take advantage of being able to do the three lifts 3x per week for as long as possible.