Good volume/weight modifications?

[DannyP]

I'm on HLM and can just tell I'm getting burned out over the last few weeks. I sleep enough, and am not particularly fond of force-feeding myself thousands of calories beyond my natural capacity, and since I'm training for basic health/lifestyle/longevity purposes, there's little difference to me in being able to squat 350 vs. 450 vs. 550 (other than goals for goals' sake, and bragging on the internet).

What I do care about is that I don't start feeling burned out as soon as I begin lifting; even on days I do hit my overall tonnage, it's a series of singles, doubles and triples, even when it comes to back-offs/medium sets because I just feel beat.


Stats are:

Squat: 1RM=345, 3RM=340
DL: 2RM=330, 5RM=320
OHP: 3RM=135, 5RM=125
Incline Press: 3RM=185, 5RM=175

(almost) 33 y.o. male; 183lbs

Was considering reducing the sets/reps on H day and weight on M day and/or going down to two exercises per session (to maintain three sessions per week).

So, perhaps upcoming week would look like:

Monday:

Squat: 350x1, 315x2x3, 295x1-2x5
DL: 335x2x2
OHP: 140x1, 130x3, 115x1-2x5

Wednesday:

Squat: 275x3x5
DL: 275x1x5
IP: 160x3x5

Friday:

Squat: 295x3-4x3-5
OHP: 115x2-3x5
BB Row: 140x2x8

I alternate OHP and incline press week to week.

Based on the article about "training without a plan" I see the importance of hitting a big single or double at least once a week. The question is whether the rest of the workout will have enough volume, at sufficient weight, to be effective for my goals.

The other thought was to do something like the above, but with two lifts per session, so...

Monday:

Heavy squat
Heavy OHP/IP

Wednesday:

Heavy DL
Light squat

Friday:

Medium squat
Medium OHP/IP

I realize this is a long-winded post, but I appreciate you thoughts (and blog posts!), particularly given your understanding of the different types of goals different lifters have. Bottom line is that I don't compete (except vs. myself, lol) and don't need to progress particularly quickly. I just need to keep feeling good and being reasonably strong (vs. the rest of the guys here, who are "unreasonably" strong) given that I work full-time and have a two-year-old, preventing me from spending hours per day working out or recovering after.

Thanks!

[Andy Baker (KSC)]

Try doing something like this to save some juice:

Mon: Heavy Squat, Light OHP

Weds: Heavy Incline, Deadlift

Friday: Light Squat, Heavy Press