Originally Posted by
Trey
Overall Question:
My question to you Coach(or coaches), is how do you approach gauging where an athlete is in the recovery, adaptation cycle between sessions and whether or not to continue resting or get the lift in with the 2.5 pound incremental increase, or scale back and decrease the weight in the working set of the movement. I have included data and a bit of background information.
Background/Subjective information:
I am a novice trainee. My training background is 3-4 years in high school where I lifted weights like a bro and did so inconsistently. Since high-school I have gone into the weight room 3-4 times a month and done some low weight bench presses and lots of barbell curls. Over the past year I have been reading ss and pp at a casual pace out of interest in the subject material and I have been practicing the squat, dl, press, and bench press in the weight room but not performing the program.
I am 6'5 295.
Squat:
45x5
135x5
185x5
225x5
275x5
285x5x3(work set)
Press:
45x5
95x5
115x5x3(work set)
Deadlift
135x5
185x5
225x5
285x5
305x5x3(work set)
My bench press was done on Tuesday with limited upper body soreness
45x5
135x5
185x5
205x5
225x5
235x5x3 (working set)
I just performed this workout the past saturday 4/7 and I have been sore in my legs that it hurts to take full strides walking and I would have to use the desk to help sit down at work and use my chair arms to get up at home.
I am set on breaking through the soreness and completing at least 3 months of the SS protocol. I am still on the fence whether or not to increase working sets by 2.5 pounds and completing workout #2 which is four days removed from my workout #1. I sleep 8 hours and tend to usually overeat high protein meals with a lot of calories. I am always hydrated and I have had no significant injuries outside of a bad ankle sprain 2 years ago.