Advice for adapting/adjusting Strength III

Happy Friday afternoon!

I just finished up Week 5 of the first block of Strength III and I’m wondering if I have what it takes (recovery-wise) to work at the programmed RPE/volume. For example:

  1. Knocked the Squat/Dead RPE down a couple notches in weeks 1/2 due to onset of occasionally-recurring sciatica (not full blown leg tinglies but was getting some minor feeling that I think would be considered radiculopathy)
  2. Currently nursing a minor hamstring issue that has been increasing week over week, so will be knocking Dead RPE down a couple notches Had some similar issues in December last year when I ran a competition prep taper that had some RPE 8s and 9s and I’m just wondering if I need to stay away from 8s and 9s. I have run Powerbuilding III a couple of times and really didn’t feel like I was right on the edge of week over week recovery like this.

FWIW I’m almost 48 and have been training for about 9 years. I’m 5’11" / 205# and my RPE10 Squat/Bench/Dead was at 405/255/500 when tested in December if that’s helpful.

Anyone else have to modify one of the Strength programs due to recovery issues? If yes how did you modify?

-Jeff

I completed the Strength III template mentioned in this post a couple months back and thought I would report back on the adjustments I made to recover better across the duration of the program.

Mainly, I just lowered RPE while generally trying to complete sets and reps prescribed. I worried at first (as evidenced by this post) that lower RPE would result in low or no gains. Not true I’m my case.

December 2022 1RM April 2023 1RM
Squat 405 420
Bench 255 265
Dead 500 530

These are all lifetime PRs for me. Body weight at 5’ 11” was about 210#. I ran a surplus throughout the program and gained a few pounds. A bit fluffier than I prefer and waist is close to 37”.

I’m 47 and gains come harder than they used to, so I was pleased with the results of using this template, even if I had to modify a bit to keep up with recovery. Now it’s back to Powerbuilding III while I cut some of this fluff.

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