I am glad that it is something that you might be able to use. I did squats today and actually felt better afterwards compared to being beat down as I often did when I did several lifts on one day.
1/25/2021 Monday 40F
Press 42x5 105x5x2 then a 3 and a 3.
Except for the 4th rep of the third set, all pretty comfortable.
FredJ's rationale is compelling. Lift a day it is. Same order.
I can often spare 20 - 30 minutes. Breaking out 2-3 hours from a busy day is harsh,
Especially when you may be dreading a certain lift.
I am glad that it is something that you might be able to use. I did squats today and actually felt better afterwards compared to being beat down as I often did when I did several lifts on one day.
I'm tinkering with some Wim Hof concepts to improve recovery between sets.
If nothing else, it does change the way I feel. (often feelings are deceptive)
I ride an Airdyne slowly between sets.
I count each arm extension as "1".
I AM NOT RECOMENDING THIS... I AM EXPERIMENTING
After a heavy set, I did the following.
in 1 out 1 x10
in 2 out 2 x10
in 2 hold 2 out 2 x10
in 2 hold 4 out 2 x10 or so
The boundaries are important to notice.
If your reach them just relax... quit counting... breath normally... just focus on relaxing.
Apparently you can get too much oxygen and too little carbon dioxide.
There are reasons that your automatic mechanisms will over ride some stupid pattern you heard about on the internet.
If it has to it will have you pass out. SO DON'T FORCE ANYTHING.
If it feel like effort, it is probably wrong.
This is supposed to be relaxing and rejuvenating.
... in theory anyway.
So there are limits where things start happening beyond our control. Pull back as these approach.
Pay attention to how you feel.
My theory is that recovery processes depend on oxygen as well as much of your ATP generation.
Some people breath better than others, these people are very likely "healthy".
As I come stumbling back from heavy squats or dead lifts, I am often wobbly.
At meets, after a single heavy deadlifts, people ask me "if I'm ok".
Not a good look. Especially because the dead wasn't really that heavy, just heavy for me.
If you force yourself to "breath heavy" you will either "get distracted" or pass out.
Your brain no doubt has good reasons for this.
But that doesn't necessarily mean we can't recover faster by breathing more effectively.
But only a theory, sparked by the results I'm getting with then Wim Hof Method.
YMMV
I also do a 10 minute breathing cycle (the classic Wim Hof) after my workout.
I FEEL like I am recovering faster.
1/27/2021 Wednesday
Squat 95x3 135x1 185x1 216x0 215x0
1/27/2021 Friday
Dead 135x3 225x1 265x3 Ties PR for reps, but back then I was doing 5's
1/30/21 Saturday 39F
Bench 45x5 125x5 166x5x3
Nice to be lifting more often isn't it?
As a matter of fact, it is.
Today my snowblower tossed 34,500 pounds of snow.
(10" heavy x 22"wide x 2400')
For some reason I'm drained, lol.
I think I'll call today a "rest day".
2/8/2021 Monday 9 day gap 36F
Squat 35x3 95x3 135x3
I've been pretty beat up, and was dreading "squat day".
But, I figured I should "do something", the garage being real cold has not helped me get it done.
Snow has been relentless. Supposed to stop in an hour and a half.
I'll be going out then.
Car battery is shot, threw a charger on it, and got it running yesterday.
Kind of hoping for a warm day... you know, like 25F or so... to pull my battery and head to the auto parts store.
11F now dropping to -3F tonight.