NLP Question for Trained Person

[AB2303]

Dear Rip,

Apologies if this has been asked and I assume it might have been.

I have been exercising for about 10 years. "Exercising" doing CrossFit for 4 years back in the day, Olympic lifting and then switched to fighting people in a ring instead for about 4 years. I am quite familiar with "the lifts". I took a long lay off from training and did some Bodybuilding training for about a year due to limited access to a gym.
I did do the main lifts every now and again depending on the program I was following and when I had access to a proper facility.

I read your book (thanks for sharing your knowledge) decided that this is something I would like to try and started the NLP about 4 weeks ago - this is the only training I am doing to allow for proper recovery.

I am 31 YO, 5ft10 and 225 pounds 17/8% BF and not nearly as strong as I should be hence wanting to do your program.
Started the program at 216/8 ish BW so gained a bit which seems to be good.

Starting weights - Built up exactly as you prescribe.
Squat:198
DL:308
Press121
Bench:188

Current Weights after 4 weeks
Squat:286
DL:375
Press:139
Bench:200

My question is regarding recovery.

I introduced the power clean last week (started with 135 lbs) due to not being able to recover from doing DL 3 x per week at those weights.
This week I am feeling completely dead and have not lifted since Friday (or Fridee) almost as if I am still not recovered. I feel run down and depleted like I have a "cold" without the stuffy nose etc. I have felt like this in the past competing in other sports (or sport LOL) due to "overtraining" or under recovery" so I am 100% certain that I am not sick.

DIET:

I eat around 4000 - 5000 cal per day of quality food and the big cheat every now and again (red meat, chicken, fish ,rice, potatoes, veg) trying to hit 230=250g protein per day.
I also include milk in my protein shake to help with extra "good" calories.
Sleep 8-10 hours most nights and take naps during the day if time permits.

I cannot seem to recover from this volume. I am not new to lifting at all, my previous PB's are more than my current lifts now (this is a few years ago)
It's only been 4 weeks and my form on all lifts are still very good.

Should I start to alternate the DL and the Back Extensions now already and see how that goes? I cant figure out why I am not recovering seeing diet and sleep is in check.
Did I maybe start too heavy? I hate feeling this way as it affects my work etc. being so drained. But I still want to get stronger and follow the program, I just don't see myself sticking to this for months feeling completely messed up like this?

I assume this is not normal and I am doing something wrong.


Any advice?

[Mark Rippetoe]

Are you doing anything outside the gym, like running? What do you do for work?

[AB2303]

No other training. I am a Personal Trainer

[Mark Rippetoe]

Then something is wrong.

A Clarification | Mark Rippetoe

The First Three Questions | Mark Rippetoe

[AB2303]

I figured that too haha! Maybe start jumping in 5lbs increments and see if that helps? I have been doing 10lbs for the “first couple of weeks”

[Mark Rippetoe]

haha