I haven't set a PR in a long time, no longer training, just exercising
I just read this article, it really hit home
The Minimum Effective Dose of Training | Mark Rippetoe
Particularly this : "If you train by yourself and you haven't set a PR in a long time, you're no longer training, you're just exercising"
Im entering my 4th year of barbell training. The 1st year is where i saw all my gains (3 months NLP, 8 weeks TM, 14 weeks HLM and a SS seminar). I went to a meet in 2017 and improved in another one in 2018. My 3rd year stagnated, i was doing some of that high volume low intensity programming you referenced in the article ie: 5-7 sets of squats monday, 5-7 sets of DL tues, bench everyday....I never got hurt but i mentally burned out every 6-8 weeks and would switch things up.
To sum up, i havent made any gains lately bc ive just been exercising with no consistency of training towards a goal. im now in the position that if i were to try an intensity day 5RM that i hit 3 years ago, i might get 2 or 3 reps of that.
My question to you Rip is: what would you recommend (besides paid coaching) my 1st step be to get back on track and set PRs again? should i start a new LP at a lighter weight? or should i go to an intermediate programming? (i havent had any breaks in training in 4 years but like i said ive actually lost strength)
thank you sir,
Cole