since I began lifting 3 or so years ago , I for the most part used a 3 day a week upper/lower p’lifting split . when I started using the westside approach (some would say I wouldnt have been ready at the time) , I still only hit it 3 times a week…ME bench/ME squat & dead/RE bench ; RE bench was used instead of DE due to the need for upper body mass . 3/week was chosen because I figured it would allow for better recovery for a 40 something novice. I did attempt 4 a week last winter…didnt go well so I went back to 3/week . all this while , the days following squat day were brutal…you all probably know what Im talkin’ about .
well , a few months back I decided to give it another shot . figured it’s winter , and Im poor as dirt , so recovery time should be plentiful . set up is ME bench/DE squat/DE bench/ME squat & deads . bands are used for both DE days , and DE bench is ran for 6 or so weeks , then changed out for board work / heavy tricep work . this is pretty close to the basic conjugate set up .
well , all I can say is HO-LY CRAP . recovery is frikkin unbelievable . and PR’s are not only being set , but absolutely destroyed in some cases (40 lb PR for a 5RM on lo-box squats over last week ). a 40 pound PR has been un-heard of until today . DOMS from squatting is less than half of what it used to be …waaayy less than half .
I should add that I think I’ve gotten a bit smarter about programming (partially thanks to Meat ) ; but Im convinced that going to 4 a week is where the biggest recovery gains came from…who woulda thought that squatting more often would lead to better recovery ?
anybody else have any experiences to share on this matter ?
{I figured I’d post this here instead of on the PL forum . everybody there lifts at least 7 days a week 
}