Hello Drs,
im on week 6 of the 12 week strength template and do the 3 day set up.
for the last 4 weeks I have had DOMS that really never go away in my quads and glutes. I
do tend to push the rpe a bit (for example if asking for 1@8, I may wind up with 1@9 or 9.5).
protien is no less than 150grams/day from animal, carbs too high (I like to eat) , I eat 5 whole
eggs per day for fat etc. sleep is at least 7 hrs. Lifts are going up but I’m considerably tired
all day. I’m 51 years old and have been powerlifting for about 3 years. Any suggestions would
be greatly appreciated. Should I cut back volume or rpe, etc? Increase protein?
It sounds like you may have jumped into a bit more work than you were prepared to handle. I would recommend doing 1-2 low stress weeks (you can use the weeks in the program as examples), and bump the RPE targets down by 1-2 points. Once you get back into regular training, you should probably progress the volume more gradually, perhaps starting with a bit less than is explicitly laid out in the program, until you’re ready to handle it.
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Ok thank you. I’ve ran this 2x in the past with no issues . But this time around the tempo and pause squats are killing me.
can I stay on template but back off intensity like u said for a couple weeks and work up intensity? It would be 14-15 weeks instead of 12 week block.