Yeah I read this over the weekend and I'm considering adding some volume too.
http://www.strengtheory.com/the-new-approach-to-training-volume/
I think right now I may just add the volume for the upper lifts since I have to drop weight on everything anyway. Then maybe next cycle I can add it to squats and the TBDL or something?
Sounds like a plan for the slow buildup for running. Going slow has worked well for me for running and biking. Or at least made it more consistent and less injurious.
Oddly enough the shoulder hardly bothered me other than a few errant bumps. I was slow mainly the hills climbs as I was doing a lot of hiking and biking, and a few crazy ass descents that I also hiked. I guess I finished the race I just timed out on the last two stages which had 8 hour cut offs. In hindsight I should have put a bigger sprocket on so I could have climbed some more of the hills in the saddle. To be honest though I didn't enjoy the long distance riding thing as much as I like riding more smooth and flowy tracks and trails. It was a great experience even though I was way over my head in distance and technical terrain. So likely in the future I'll keep the mountain biking to just a hobby for some shorter jaunts or some fun downhill riding on a ski hill.
Yah, the first trick with greater volume is making sure you can still put in a good effort, as that article argues. The percentage formulas have been a good guide for that, for me. Eighty five percent of 1RM for 5RM ensures a pretty good effort, for example. That's been one of the really productive adoptions this last year--learning to calculate rep-counts (1, 2, 3, 5, 8) with the percentages (100%, 95%, 90%, 85%, 75% of 1RM, respectively). Then the second trick to the volume approach, it seems to me, is to find the right balance between, or distribution among, the main lifts. I'm going with three sets as my base, then adding 1-2 extra sets of Squats and OH Press. So, compared to last cycle, I'm basically adding one set to each of my performance lifts. Once I get a good mix of total volume in sets, and distribution over lifts, all within about one hour of time, then the microloading should take care of the rest. I think for running as well, a hills/interval workout or a tempo run should last about an hour, then the aerobic run should be about 90-120 minutes. It's just a matter of building back up to that capacity.
In your case, I would still think you'd want squats to be the centerpiece of a higher volume approach. But I've probably just been brainwashed by all the squat propaganda.
Damn, I'm still wavering about whether or not to put in the assistance/variation plan on Wednesdays. It's tempting to just keep doing the same damn lifts with different rep counts each day. It's so easy that way. But I think different ROMs and angles for the same basic movements should be beneficial. Anyway, this cycle has kind of been broken up by the shingles, or, in your case, the bum shoulder, so it's a good excuse to experiment. Right now the shingles feels like someone is randomly sticking pins in me, but it tends to be focused on the spots that are still red, so I'm hopeful when those heal up, the pain will disappear too. It's pretty hard to sleep like this. I might have to do a half a pill of the narcotic they gave me, but hopefully a return to regular workouts will be enough to knock me out for 7-8 hours.
Yeh, it just occurred to me that I have virtually no aerobic base left over from my running advances in 2013. Until I can run six miles at 10mm pace, or something like that, it probably doesn't make that much sense to do hills. But I dunno. I don't think there's any extra injury risk with hills, so if I get the urge, I'll go for it. I don't think anyone has ever shown that you can't train all the energy systems concurrently. It's just a matter of what ratios will lead to the most benefit. I'm so out of shape, I might get the most benefit from just doing aerobic running for a month or two. I'm also hopeful that a better aerobic base will help me build more work capacity in lifting as I add volume.