Recovery Questions

[crookedfinger]

Hi Coach,
(shit I am sorry this is so long)

2 questions that I believe are related.
39, Male, 5’ 11”202-205 lbs (depending on the day/time)

I finished advanced novice progression with:
Squats 345x5x3
Deads 460x4

20 weeks ago, I moved to 531. I chose this in place of TM, solely due to time availability. I train late at night, and knew I would not be able to manage TM.

Question number 1: I noticed when my squats got to about 300 pounds, I started having significant aches in my legs: upper shins and lower 2/3rds of my femur. The pain is a dull ache that feels more like it is in the bones vs. muscle pain. It is not debilitating, but disrupts sleep and is a bitch on long distance car rides. It is worse when sitting for long periods of time, or sleeping. At first, I thought this was just skeletal adaptation, but since I have been dealing with this for a year, I am not so sure. I squat twice a week.
I made the drive out to Kingwood and got some coaching from Andy Baker. Form is not an issue, we added a little depth to the squat and I have implemented a more noticeable hip drive. This may have caused a drop in my work sets (see question #2).

Question number 2: My recovery as of late (last 4 weeks) has been shit. My squats have suffered the most significantly. I hit 360x3 and had a couple more in the tank. As I worked through the next cycle I was on track to go for 365, but could only get 325 for a single rep. Since then, my squats have been noticeably weaker and my recovery has been very bad. I have been doing a lot of work on the house: climbing ladders, hauling lumber, hand scraping paint, etc.
Again, squatting twice per week:
Day 1
65% of training max x 5
75% of training max x 5
85% of training max x 5
Day 2
5/3/1

For this next cycle, I reset my squats based on Jim’s recommendations in the book.
Based on my readings (and re-readings) of the SS and PPST3, I have narrowed this down to 3 possible things (no shit):
-Not enough volume
-Too much volume
-Not eating enough.
Weight has been constant. I am not losing weight. I don’t want to, but I am in no hurry to gain weight either as my belly is a bit fluffly.
I am leaning towards it being: too much volume and not eating enough, and am starting to think I may want to start intelligently increasing my calories to gain an average of about .25-5 pounds per week.
But, I am not the sharpest tool in the shed, and, as such, your input and guidance is appreciated.

[Mark Rippetoe]

What has Baker told you about this?

[crookedfinger]

What has Baker told you about this?

The recovery issues have developed after my session with him. Hindsight, and I believe there were signs when he and I met, they were just not pronounced enough for me to notice them.

We did discuss my squat stalling and he suggested a little more volume on the 531 days. Basically, sets of 3 on my top work sets. Which I am now working on implementing.

I asked him about my body weight and he said I had a good muscular base, am fairly lean, and that if I were to gain any weight it should be very slowly. He mentioned that with the added depth on the squat and the accentuated hip drive, I will probably see some weight gain/added muscle, mostly in my legs.

I did not bring up the achy soreness. To be honest, I was so jazzed about being able to meet with him and talk shop, I was probably babbling a bit. I lift alone at night and don't have many friends (nor do I want any). I know no one else that lifts, so standing in the midst of his awesomeness overwhelmed me.

[Mark Rippetoe]

I suggest you ask him, since this is beyond the scope of a board post.

[crookedfinger]

I will do so...

thanks for your time and consideration and all that you do here.

Mark