squatting 3 times a week is really getting to me

victoriannsays

hey friends Ive been doing 3x5 for the passed few weeks due to fatigue. My squats are now 140(145 friday) and I weigh 129. Squatting this amount 3 times a week makes my body feel like I've been hit by a bus. Especially on deadlift day. Does anyone else feel this way? When is it time to move on? I don't want to feel like this all the time.

extraordinary_machine

I started my most recent cycle of SL with goblet squats on deadlift days instead of barbell squats. I was still squatting, but it's a different movement, and the lighter weight (I maxed out with a 60 lb dumbbell) didn't put so much pressure on my body. I have horrible knees and it was just better for my body. You also might be at the point of doing an intermediate program (5/3/1, Madcow, etc.)

Will_Thrust_For_Candy

What extra said plus another idea.....if you are happy with the SL in a 3x5 format you can start to increase your volume instead of intensity (weight). I have started to do this since I started my second cycle and I am super happy with this method.

Basically I did a deload between cycles and then started from my deload weight when I started cycle 2. Now, rather than increasing weight every workout, I increase reps to comfort. For example, one day 3x5, next 3x6, next 3x7....etc. Sometimes, depending on how I'm feeling I will repeat at 3x6 or whatever....just an idea but I think you understand what I mean. I have found this to be way less taxing on my body plus it really gives you a great opportunity to perfect your form at the higher numbers.

tameko2

I started my most recent cycle of SL with goblet squats on deadlift days instead of barbell squats. I was still squatting, but it's a different movement, and the lighter weight (I maxed out with a 60 lb dumbbell) didn't put so much pressure on my body. I have horrible knees and it was just better for my body. You also might be at the point of doing an intermediate program (5/3/1, Madcow, etc.)

I'm also thinking you should move on to something else - you've been doing 3x5 and you're STILL having recovery issues, so its time to switch to something with periodization (meaning you'll have 'light' and 'heavy' weeks).

sarahstrezo

I was almost exactly where you are and feeling just what you are describing when I moved to an intermediate program.
I am 125-126lbs and once I hit 140lbs on my squats, 3 days a week was just too much. I was physically and mentally tired and I found myself starting to dread squatting and going to the gym. That was my key that I needed to move on.

So, now I am doing an intermediate program and feeling 100% better!

Gwyn1969

hey friends Ive been doing 3x5 for the passed few weeks due to fatigue. My squats are now 140(145 friday) and I weigh 129. Squatting this amount 3 times a week makes my body feel like I've been hit by a bus. Especially on deadlift day. Does anyone else feel this way? When is it time to move on? I don't want to feel like this all the time.

Try this:
Monday Squat 3x5

Wednesday Light Squat (at 80% of your working weight for 3x5) 2x5 or 3x3
Deadlift 1x5

Friday
Squat 3x5

This will allow you to eke a little bit more out of linear progression before you move on to a more complicated program.

tameko2

hey friends Ive been doing 3x5 for the passed few weeks due to fatigue. My squats are now 140(145 friday) and I weigh 129. Squatting this amount 3 times a week makes my body feel like I've been hit by a bus. Especially on deadlift day. Does anyone else feel this way? When is it time to move on? I don't want to feel like this all the time.

Try this:
Monday Squat 3x5

Wednesday Light Squat (at 80% of your working weight for 3x5) 2x5 or 3x3
Deadlift 1x5

Friday
Squat 3x5

This will allow you to eke a little bit more out of linear progression before you move on to a more complicated program.

What you just described is what I'd think of as a type of periodization. Its more or less the madcow/texas method. You still squat 3x a week but you have lighter and heavier days.

victoriannsays

I have the book for 5/3/1 and think I will read it and see what I think. For now I will do a light squat day mid week, perhaps on deadlift day. I'm so sore today it hurts to sit!

Amazing1985RSD

Would you mind elaborating on that, "Being hit a bus" feeling? I don't think I know what you mean.

If you mean that you are sore, the weight might have just gotten too heavy. Or maybe it's a form issue or even not enough rest between sets. Are you working out everyday? It could really be a couple things. It's hard for me to tell without knowing where it hurts. Maybe you sustained an injury perhaps?

A foam roller is good for decreasing soreness time too. If you have the money, why not go out to see a massage therapist? A good one will rub or pound on your quads too.

nexangelus

Um, are you eating enough? Drinking enough? Resting enough?

I do heavy squats and deads 3 times per week but I am intermediate to advanced level now. I am not saying everyone should do what I do, mind you, have been doing this a while now. Maybe you could move to 5/3/1 to get a deload week in and see how that feels. Once you get to a certain level of strength you can hit the muscles quite a bit harder (I find I have to dial my cardio right down now though as I am in a deficit)