A bit of background here: Longtime athlete, but infrequent lifter. Over 35, but less than 40. I’ve read everything on this site, and feel as though my favourite authors are Mark Rippetoe and Dan John. I’ve tried to keep things simple in my new program, since I’m looking to gain lean mass as priority 1, and strength as priority 2. Here it is:
Squats - 3 x 15 (Set 1 can be completed without pause, by set 3 I am pausing/breathing at rep 8). 2.5 min rest between sets.
Dips - 4 x 6
Farmer’s walk - 4 x 30 seconds with 60 seconds rest
Workout performed every second day (7 workouts in 2 weeks)
After a good warm up, this is about 40-45 minutes. The problem as I see it, is that while I am gaining both mass and strength, the squats kill the rest of the workout. Should I be concerned that my other lifts aren’t improving, or will these catch up? I’m using a basic weekly progressive overload with my squats, so they aren’t getting any easier.
The options as I see them are, 1) Keep going and reevaluate after 6 weeks (two weeks in), or 2) Reduce the overall volume of squats and increase the volume on the dips / pull-ups.
Which option might be best from a systemic perspective? It seems as though using progressive loading in high rep squats might attenuate progress in other areas. Is it too out of place to emphasize high rep squats for a relative beginner?