A quick update...
I've since added another exercise to each day with limited sets and intensity. I've also incorperated my sled pulls into one of my workout days instead of off days.
All these changes have been very gradual and have not interfered with my recovery. Things are going well. Here's my current routine:
OH Press - 5/3/1 Protocol
OH Press (65%) - 2 Sets of 10
Bar Dips - 2 sets of 10
Chin-Ups - 20 singles
L-Fly - 2 sets of 20
Deadlift - 5/3/1 Protocol
Deadlift (65%) - 2 Sets of 10
Sled Pulls - 4 laps
Weighted Sit-Ups - 2 Sets of 20
Bench - 5/3/1 Protocol
Bench (65%) - 2 Sets of 10
Incline Press - 2 sets of 10
Dumbbell row - 10 Sets of 2
Curls -2 Set of 20
Squat - 5/3/1 Protocol
Squats (65%) - 2 Sets of 10
S.l.d.l. (65%) - 2 sets of 10
Heel Raises - 2 sets of 20
I've also started adding complexes on my deload week. Just hitting the main lift and then some light complexes. I'll report on that later.
I posted this to my blog a few weeks ago - I think it's applicable here:
Recently, I've been doing a five-minute EDT session at the end of my regular training sessions. It's important not to allow it to escalate into a "rush-reps-and-run-from-exercise-to-exercise-constant-attention-to-time-remaining-metcon-workout". Assuming a decent work capacity and done in a less intense manner, I feel it can be a good way to add some training volume and/or work weaknesses WITHOUT significantly impacting recovery .
The other day, I did the following after a session of kettlebell snatches:
KB Jerks: x10,10,8,12
Total Time: 4:53
Total Sets: 8 sets
Total Reps: 62 reps
Five minutes. Only five, not more.
Thanks Sensei. Valuable information.
Increasing work capacity is a very broad concept. If you mean you want to increase the amount of work you do I say just slowly add more work and reps. If you mean you want to recover faster than you might actually have to back off a bit (mostly on your main exercises). Regardless here are a few things that I find helpful.
1) High rep work on bw exercises (pushups, pullups, squats, abs, etc)
2) Not training to failure
3) Sled and Prowler
4) Doing your cardio on the sameday as you lift
5) Doing light cardio such as light sled, walking, elliptical, etc on off days
6) Active recovery
7) Slowly increasing volume
8) Stretching and foam rolling
Everyone else here is obviously quite a bit more informed/experienced than me, but if I may chime in about foam rolling. From my experience it really does wonders to help with recovery. I couldn't tell you the exact science behind it but when lifting heavy and often, after I added contrast showers and foam rolling, my recovery increased rather noticeably. I usually just did a quick 2-3 minute IT band, glute, adductor roll before workouts mostly for mobility and then 2-3 times a week when I could find time do a nice 20-30minute full body foam roll while listening to music or television really helped overall full body recovery.
Does foam rolling help with actual recovery (CNS etc.) or is it more for stiffness, pain, and mobility?
I've found it to be more of a help with pain, stiffness, and mobility. I suppose if that helped you relax more between training sessions, it could theoretically help with CNS recovery, but I haven't noticed any difference in that aspect.