I’ve been working out 5 days a week in a PPL split for about 4 months, but after Christmas I stopped being able to recover from my workouts.
I was hitting PRs almost every day by a very small margin (5lbs), but have stalled for most of January because I was only getting 6 hours of sleep in average. (4-5 hours followed by a day of 8 hour sleep)
Consistently I couldn’t sleep on the days I was working out, so I first tried deloading. When I returned to normal I still couldn’t sleep or keep up.
I have just gone a whole week with no training, and my mood is better and I feel better too.
I was wondering that I was going too heavy each workout and that I might needed to try something else.
I usually do 10 reps of 60%, followed by 10 reps of 75%, then 10 reps of 70%.
If my 70% lift from last time was 110kg I would try to set up my 70% lift to be 115 this time.
If it was a lower weight like 40kg, I would only increase by 2.5kg or even less.
In leg press i would increase by 10kg depending on how I was feeling. Eg. 260kg to 270kg
I was doing in average 20 sets a day, 5 days a week.
My lifts are:
Squat: 5x160kg Sumo DL: 5x180kg Bench: 5x107.5kg OHP: 5x60kg
I’ve been feeling pretty rundown, and maybe the volume is to high, the intensity is too high or maybe the frequency is too high.
Do you have any recommendations on what I should try to change?
Maybe more recovery days? (working out 3days a week). Maybe more focus on compound lifts? Maybe fewer reps or sets? Maybe a lower weight?
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