It’s finally gotten to the point in my 15/9/3+ cycle where the soreness in my legs and butt has reached the point where it’s time to take it easy and recover. The upper body is pain-free, which means it hasn’t been abused to the point of rebellion… as with any good dictatorship (or farmer), those particular portions of the infrastructure obviously have more capacity to exploit.
The legs, however, get to lie fallow. Most periodization workout schemes call for a deload and/or recovery week about once every month or so. The fact that I was able to go a bit longer than that is mostly indicative of the fact that I’d had to back off a fair bit before running up against my fatigue limit.
Not too surprising, really – I’ve been ramping up the weight (and/or reps) every workout for eight and a half weeks.
Progress? You bet.
Deadlift:+50#, +10 reps
3/12: 1×5 @ 315
4/21: 3×5 @ 315, 1×3 @ 365, 1×20 @ 225
Squat: +30#, +4 reps
3/14: 3×3+2 @ 235
4/24: 3×5 @ 265 / 1×20 @ 185
Bench Press: +30#
3/16: 2×5 @ 175 + 1×4 @ 175
4/20: 1×3 & 1×1 @ 205 / 1×15 @ 155
Overhead Press: +25#
3/14: 3×5 @ 105
4/23: 3×3+3 @ 130 / 1×13@ 95
With the “+” being incorporated and more or less standardized for the next while, the long finishing set can be used for benchmarking purposes as well for the next time I need to ease up on the throttle. My guess is that’ll be in mid to late June. The plan is to take this week easy on Squat and Deadlift (moderate reps (5×5) at 50-60% of last week’s max, with extra attention to form), and then resume 15/9/3+ at about 75% afterwards.
Bench and OHP will continue to be pushed until I either plateau or stiffen up, at which point, they’ll get the same treatment.