I posted about two months ago asking about creating a routine, and with your advice I did so, basing it off of the 2 day push/pull split on the site. After about a month, I decided to simplify things, as I have no desire to compete or anything like that, and also to get more frequency of the "main" compound exercises. (as opposed to the twice/week on the push/pull).
So I switched to a simplified program, just doing Squat/Bench/DL/Push Press/Chins/rear delts/abs, with the progression for the compound exercises being complete 5 reps with no breakdown of form, next session go to 6, etc until you can do 8 reps with good form, and then go up 10% in weight.
Now I've had my current job since April, and with $h1t logistics and $h1t related to it I get 6-7 hours of sleep a worknight. I shockingly pretty much never noticed any effect when working out, and went months without a bad workout somehow ( I was running an advanced style, 4x/week with one of the main lifts the only focus on each day before the push/pull), but ever since I switched to 3x/wk having a bad workout is a weekly, if not twice weekly occurrence. I don't know if I just timed the new workout perfectly with the less than ideal recovery finally catching up to me, or doing each lift 3x/wk is too much for me in a weakened (or maybe even rested) state. My lifts are right around the very beginning of the advanced level using the Strength Standards chart.
I guess I'm wondering if anyone can confirm that one often has to resort to more "advanced" style, less frequency etc workouts when your recovery is compromised? Even though I know I'm decently strong so I shouldn't be running starting strength or anything, I have heard that some schools of thought are basically you're just being mentally weak if you can't go heavy at least 3x/wk and you don't have a 4 plate squat, 300lb bench etc.
Also, how big of a factor is how you warmup your lifts with how you do? I've experimented with different styles for each workout: for the initial, advanced style one I was starting with 30% of my 1rm and doing 3 reps, and then moving up 10% of my 1rm until I got to within 10% of my workout weight for the day, switching to 2 reps at around 60% and then to maybe 1 if I was going for 85% or 90%. With the push/pull I was following the guidelines here of doing a set of 50% workout weight, and then maybe of 75% for squat, deadlift, and bench if I felt like I needed to (while using the workload calculator so 50% would only be like 25% of the workout weight if that on the bar), and with the current program I was doing SS-style aka the bar, then 5x40% of the workout weight, 3X60%, 2x80% etc.
Thanks a bunch!