Well, you're both right. As I think about it, the soreness has probably been accumulating since I increased the frequency.
I read a post a few weeks ago on someone's blog or web site, one of the "big name" fitness people, but I can't remember who, nor find it again. But they talked about "light day creep" or something like that. Basically, the lifter feels like the light lifting isn't doing anything, so he keeps gradually making it heavier, until he gets to the point that light days are interfering with recovery from the heavy days, and the heavy days erode. I think I've really done that. My light days have been relatively high-volume, a few warm-up sets, then 5x10, sometimes doing dead-stop lifts, or pushing the speed hard. At first I DL'd once per week with an assistance lift the light day. Lately I've been doing Sumos on the "light" day. I've also been doing most of my warm-up DLs froma deficit.
But still, I really think that going 9 or 10 days between a given lift is not optimal for me. I think I need to lift at least weekly, but really make the light days light, or strictly assistance lifts.
I think I should cut out full squats and DLs for a couple of weeks, and do single-leg work, then come back to them much lighter. I'd still do a 5/3/1 progression, but reset my working max by 20 or 30%.
Stu, can you tell me more about Steve Justa. Where did you read about him?
The other idea I had played with is to modify the 5/3/1 progression, like do 2x5 or 2x4 in the first week, 2x3 the second and then 3/2/1 the third week. Or something to reduce the volume a little. I also think I may be doing too many warm-up reps, which is adding to the total volume.
Have either of you (or anyone else) seen Schuler's new book? The title is something about abs, but he claims in the Fitcast interview that it's not really about abs (so why give it that title?), but about mobility and core training. He says that he now does way more mobility and core work, much less traditional lifting, claims to feel better, be more agile, faster, and to still be strong. Hmmm....
Anyway, thanks to both of you and anyone else who is reading this for "listening" to me ramble.
Upper body doesn't seem to be bothering me, so I'll keep the intensity up, but cut the frequency.