kubeadmin

Hi Mark, et. al.,

*****Background******

I have done multiple LPs since 2018, I am 5'8" currently 190lbs of mostly lean mass, as I can still see abs visibly. I eat around 4000-5000 calories per day, 200-250g per protein per day and sleep 7-8 hours per night.

My current lifts: 405 for 3 sets of 5 on back squat, 450 for 1 set of 5 on deadlift, 190 for 3 sets of 3 on OHP

Creatine 10mg per day, Whey Concentrate daily

I do not bench as I only have the power rack

Occasionally I will do Front Squat 4 set of 3 reps at 315, Lunges, and Farmer's Carry as basic accessory work no more than 1x per week. I do not do Cardio nor do I have a physical job, but I have 2 toddlers.

*****The Issue******

Last week on Monday and Friday I back squatted 405 for sets across and it felt easy, bouncy on both days. Naturally I assumed I was ready to take a 2.5 lb jump per side (5 total) as per the program, even while cutting reps for 4 if necessary. However, 410 felt impossibly heavy after the weekend, and I managed to eke out 3 reps for 4 sets. Trying on Friday for back squat of 405 for 3 sets of 5 ( a weight that was almost too easy the last week ) I failed the reps and could barely put up singles.

This is something that has occurred on every LP that I've done. Sometimes I've managed to stave off the psychological fatigue by greatly reducing volume and focusing on doing 3s. Regardless, it appears that yet again after 9 months and 30 lbs of lean mass gain, that I am unable to put up the numbers I was putting up.

BB friends that I have suggest deloads, however, unlike them I am not on TRT or Anabolic steroids, and therefore cannot maintain strength on a deload since I am effectively detraining.

*****The Question******

When is it appropriate to simply take an entire week off of the program, or how else are we able to break through the psychological fatigue when a bar that was light 48 hours ago suddenly feels like 10 million lbs?

Mark Rippetoe

If you have done "multiple LPs" since 2018, you have not done the program.

Have you actually read the books?

kubeadmin

Hi Mark, just the blue book.

I think this is the main thing, every time I get frustrated with missing lifts I quit lifting, and return to being a novice, then I begin a "Novice" LP again with slightly higher baseline lifts each time until I leave the novice phase but have no contingency for how to maintain past that.

I can fit a bench in my power rack space easy I just don't have one right now, I do press 3x per week instead. Can I see a periodized HLM with sample lifts on a MWF?

Mark Rippetoe

That's what the other book is for.

gregpall603

Hey Rip, I searched the forum and didn't see this discussed.

What do you think of cold therapy for recovery: cold showers and now this new fad/trend of cryotherapy?

I live in NH so our water can reach temp of 50's. I did -283 in cryo chamber for 3 mins, but water (shower or ocean) is more challenging mentally. But does it contribute to recovery?

Mark Rippetoe

What is the mechanism? Have you heard it explained? I can tell you that contrast showers are very stressful, and additional stress is not good for recovery.

gregpall603

I've heard this: the cold constricts the blood vessels; when they warm, increased circulation flushes lactic acid out - promoting recovery.

I take cold showers because it helps me deal with cold, making New England winters easier to cope. Never did it for training.

Cryotherapy tanks are popular in NFL now. But so aren't bosu balls and Smith Machines.

Will Morris

The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis