It's Chow-dah! Say it roight!

[chowdah]

Hi.
The gist of my training history is as follows: I began SS when I was 21 in college - I was 5'11", 135 lbs soaking wet, with about a 100lb 3x5 squat. 3 years and many gallons of milk later I am 195lbs (still 5'11") with the following PRs over the last month:

BS (high bar, no belt) 1x365
DL 1x385
BP 1x225
OHP 1x150

Slow progress by this forums standards, but I'm getting there. Currently I am doing a split routine (having also bounced around btw. texas method and madcow int.) which allows for great programming flexibility, but perhaps may not work.

4 days a week, 1 main lift a day (plus squats and accessory)
warm up to a high single, then triples until I feel like I should stop.
3 weeks on, 1 week active recovery.
Lets see how it goes...

[chowdah]

Okay the week of active recovery did not seem to work, I think I went too light. I did tues/thursday, and did:
3x5x185 BS
3x5x95 OHP
3x5x95 PC (power clean)
3x5x135 BP
3x5 chin/pull up

Upon returning to heavy weights I have done the following sessions:
8/7/2011
BS warm up to 1x325, 8x3x275
PC 6x3x165
Chinups 10,10,8,8

That squat workout is an replica of a session I did over 12 months ago. Very discouraging. And to think that earlier this summer I could do 315 for 5, and 365 for 1. Certainly the deload week was too long and too light. Ive noticed that I tend to lose strength extremely fast. You know those people who say "I went on vacation for 3 weeks and on my first day back I hit 3 PRs!"? That is the opposite of me. [/bitch]

8/9/2011
BS warm up to 1x315
OHP warm up to 3x3x135, 3x5x120
Pull ups 8,8,8

Not a great day here either. At least my nagging elbow/shoulder injuries have subsided....for now.

8/11/2011
BS warm up to 3x1x315
DL warm up to 1x375, 5x3x345
Curls 4x10x60

Also disappointing. I was hoping that I'd at least hang on to some deadlifting prowess.