Could have been. Main question is did you overtrain or under-recover??
Hi Andy,
First: male, 51, 200lbs; 4-day split hitting the main lifts once per week, last squats were 3 x 5 x 280, bench was 3,2,2 x 230, DL in low 300's, then my press:
Two weeks ago I did 5 x 5 x 125. Last week I intended to go 3 x 3 x 135, but they felt so good I did 5 x 3 x 135, then a "bonus" set of 3 x 140. It was a PR day of sorts. Today, the plan was to do singles across at 145, or maybe ramp up and finish with a single at 150. Not to be. Barely managed one each at 135 and 140, and ground out a 5 x 125. My question: did doing so many triples just fuck my plan for singles? Should I have kept it at 3 x 3, even though I had so much gas in the tank?
I hope this is a useful example for discussing various aspects of old dude intermediate-type programming.
Thank you!
Tom
Is there a difference that's more than semantics (in this short of a time-frame anyway)? Either he had too much of a stimulus for the time he had planned for recovery or he didn't give himself enough time to recover from the stimulus he applied.
I think hard 3x5 squats this week killed me for DL's today as well (remember, I'm the guy who's trying to prioritize power cleans one week, then heavy DL the following week). So I'm thinking something like this, to separate intensity/volume days:
Week A:
Monday---Intensity bench 1's across, 2's, 3's, 5, etc. then LTE's, chins
Tuesday--Heavy squat--2's, 3's; sled
Thursday: Press 5x5, rows/chins
Friday: PC, sled
Week B:
Monday: bench 5x5, chins
Tuesday, 3x5 squat 80-90% of previous week
Thursday: Intensity press 1's across, 2's, 3's, 5; dips, rows/chins
Friday: DL 1x5, 3, 2 (weekly, increased weight) + b.o sets 1 x 5 @ 70-80% (Tom C suggested this DL programming); sled
Sled drags often end up being 1x per week due to weather or total lack of motivation, especially after a hard squat day.
Any suggestions/tweaks are totally welcome. I think this will work; I just need to stick with it for a few months without tinkering or over-thinking.
Thanks again!