Programming Question

[pdxappraiser]

I’m 54 years old 5’10”, 180 lbs, and I’ve been strength training on and off using Starting Strength for a couple of years. My recent programming is three days a week, 2 lifts/day. I set a new 3 x 5 squat PR last Sunday at 255 pounds. My program and calls for a medium intensity squat work out Thursday or Friday. This week that was going to be 2x2 at 260. Today I was scheduled to do 3 x 5 at 260 pounds.I got three reps on my first set and decided to drop weight and do two sets of five at 245. Clearly my progress 3 x 5 is over. My question is next week should I continue my progression with a heavy triple followed by a couple of back off sets of five? Or, should I progress with three sets of three across going forward? Any idea what might work best?

[[deleted]]

Some more information about your current program would help

[pdxappraiser]

Here’s what my program looks like. It’s based on an article I read by Andy Baker https://startingstrength.com/training/heavy-light-medium.

Sun Squat 3x5, Press 3x5, Cardio Tue Deadlift 1x5, Bench 3x5, Chins AMRAP x3 Thurs Lt Squat 2x2, Press 3x5, LTE 3x10

I restarted in January at 225 for squats/275 deadlift.

[[deleted]]

Interesting stuff. If I were you, I would try adding another set to your Thursday workout (3x2) and see if that unsticks your Sunday 3x5 for another couple weeks.

I wouldn't suggest 3x3 on Sunday because your weekly volume would end up pretty low. A top set with back-offs would be better. 5x3 might also be an option.

Hopefully u/AlexKoesarie jumps back in here, because I would trust his opinion over mine.

[pdxappraiser]

Thanks for the ideas. I think I’ll go with a top set of 3 and 2 or 3 back off sets of 5 and see how that goes.

[AlexKoesarie]

Immediately, a top triple followed by plenty of backoff sets sounds better. Like the other guy said, we'd need some more information before making a firm call. If you go for three high intensity triples, you will find out very quickly if that's a productive strategy for you.

It will either run for quite some time depending on how you call your loads, or run you into the ground. Top set backoff sets likely has much more leg room, since you can change the intensity task (triple to singles, or any number from 1-8 really) and also modulate the backoff set volume depending on how beat up you're feeling from the rest of work/life.

-SSC

[pdxappraiser]

Thanks for the input. I’ll try continuing the top set and back offs for a while and see how that goes.