Strength&Conditioning 4 week check in /questions

Training Q&A [Moderated]
1

Hello ,

I’m finishing week 4 and very happy to report things are going well. My dings/dents seem to be subsidizing and my DOMS is diminishing and I seem to be getting used to the slight increase in volume compared to previous programs…My RPE’s seem to be on line and I’m slightly increasing weights each week…

My questions are as follows:

  1. On my GPP work for example, my arms superset for 7 minutes is barbell curls is 75lbsx 15, 75x12, 75x8 and lying triceps extensions 67.5x15, 67.5x12, 67.5x 10. All for about RPE 8. Should I use even lighter weights so that all sets end up between 12-20? Or is it ok and normal for last sets to fall under 12 reps? Or should I strip weight off of bar on successive sets so that reps stay above 12? Doing so would eat up quality time though while performing supersets as I lift in my garage…

  2. Lately, no excuses, but life is crazy, vacation, daughter’s sports and dance schedule, and hectic days at work. I was forced to run week #4 on a 9-10 day microcycle , taking two days rest between each main lifting day. Due to my poor recovery and age, my lifts actually felt fresher, felt stronger. Is it ok to do this for the remaining 5 weeks or should I still stick to the 3 sessions per 7 days schedule even if I feel my recovery isn’t as good as it should be?

2

KG,

Thanks for the post and glad you’re liking the template so far. Some answers here:

  1. It doesn’t matter. Carry on.

  2. We would recommend that you do the prescribed training each week while also strongly suggesting that you do not, in fact, have poor recovery or age-related issues with training. We would prefer that you refrain from talking about yourself that way :slight_smile:

-Jordan

3

Lol, thank you… I hear ya, not using age as an excuse. What I meant is having the two days rest seemed to make me feel fresher and lifts went up solid but I’ll continue to try and keep adapting to the three sessions per 7 days if you feel it is more ideal and beneficial to me long term.