let that CNS rest up, even take a break from caffeine a bit so the adrenal system can heal. get a lot of sleep, let your body enjoy the extra calories it isn't burning reset metabolism a tiny bit. I never deload correctly and I know full well lol
Thanks guys. Appreciate the camaraderie.^^^This! Good job @jinxie! You’re killing it man!
For sure, sir, and thanks. I’m just going to do these little mini sessions in the morning a couple times per week, always mindful of them negatively ramifying on my bench or press (or for chins, my DL). As I improve, I think it will be easier to incorporate them as accessory work.FWIW, remember I have been doing no barbell training while my back rests, so I have the energy/recovery to spend.
Appreciate the input. For now, I need to do chins and dips on their own days. (I’m actually a little sore from doing just the weighted dips yesterday.). I need to keep my primary lifting days short and sweet for now. I’m concerned about overtraining. And I hate to upset whats working well for the time being.in regards to dips and chins. I consider chins and pull ups to be low tax on the CNS, and I consider chins to incorporate a bit into bicep work. Although I typically throw in 3x10 or 5x10 on those movements superset with my big but boring set of press or bench just for symmetry purposes. my ideal week is:
Mon - squat
Tues - press + weighted dips, chins
weds rest
thurs - deads
fri - bench + weighted dips, chins or pull ups
sat - all poptart vanity day. maybe some db chest work, definitely biceps and triceps.
lately I haven't been able to get a fifth day in per week but that's my ideal split, personally. I mentioned to you before I don't like to fatigue biceps prior to deadlift day, but I think smart programming would suggest adding dips to pressing days and curl type work on pulling days
Coach had me doing heavy weighted dips every heavy bench session religiously. There is a method to this madness….in regards to dips and chins. I consider chins and pull ups to be low tax on the CNS, and I consider chins to incorporate a bit into bicep work. Although I typically throw in 3x10 or 5x10 on those movements superset with my big but boring set of press or bench just for symmetry purposes. my ideal week is:
Mon - squat
Tues - press + weighted dips, chins
weds rest
thurs - deads
fri - bench + weighted dips, chins or pull ups
sat - all poptart vanity day. maybe some db chest work, definitely biceps and triceps.
lately I haven't been able to get a fifth day in per week but that's my ideal split, personally. I mentioned to you before I don't like to fatigue biceps prior to deadlift day, but I think smart programming would suggest adding dips to pressing days and curl type work on pulling days
I think it makes perfect sense on bench days. But for me at this juncture, it’s either that or accessory bench work, not both. Since I have a compressed training session — most of my lifting is Friday-Monday — I am going to hit weighted dips and chins on Tuesday and Thursdays respectively, possibly along with some other misc arm work. I’ll have plenty of time to recover this way. I know it’s unorthodox, but I don’t want to upset the Apple cart as the gains are coming nicely now without any overt signs of overtraining, which is key for me bc I’m vulnerable there, particularly with my maxes moving up quickly.Coach had me doing heavy weighted dips every heavy bench session religiously. There is a method to this madness….
Thanks brother; honored to have you. But I just eclipsed 16”! Probably a detriment to my tennis game though!Just catching up, sorry I missed this thread before.
we have similar arms (mine are 15 approx as well ) and I also play tennis
looking good though bro.
I only really learnt the value of deloading a couple of years back (before that I thought gear could overcome everything - man was I wrong). Always better to throw it in a touch early than far too late imo
Haha — I thought you were giving me the silent treatment or something, lol.I didn't realize I had missed so many posts in here, those quads are looking beefy and now y'all got me wanting to throw in some reverse grip bench lol
I had a disclaimer, lol. Was going to call you out, but I figured you were trolling and ready to strike.Lol 225 is not a deload day unless your normal bench is 450
Let’s face it, it’s tough to deload when you’ve just turned a corner or are plain out tearing it up. Conversely, it’s easy when your performance is sucking.life is good man nice sets
I would consider deloading the next upper session. It’s an investment to stay ahead of anything for weeks to come.Let’s face it, it’s tough to deload when you’ve just turned a corner or are plain out tearing it up. Conversely, it’s easy when your performance is sucking.
Appreciate the feedback and intention. Are you suggesting I do this for first week of next cycle? If so, I’ll do just that. Thanks much @Hyde.I would consider deloading the next upper session. It’s an investment to stay ahead of anything for weeks to come.
It’s like being thirsty - if you wait til you feel you need a deload, you’re already behind!
Had a friend that was a competitive runner in the NCAA. That was literally the biggest challenge, to schedule rest when he was absolutely crushing it or ahead of projected times. It’s crazy how much math and statistical thinking goes into some sports.Let’s face it, it’s tough to deload when you’ve just turned a corner or are plain out tearing it up. Conversely, it’s easy when your performance is sucking.
It's hard to deload when numbers are climbing and things feel great!I had a disclaimer, lol. Was going to call you out, but I figured you were trolling and ready to strike.
If I don’t feel great for next bench session, I’ll take it easy. What needed deloading, I think at least, was squats and DLs.
Thanks for keeping me honest, brother.
Well put. The ego is tough to crack … until something breaks!Had a friend that was a competitive runner in the NCAA. That was literally the biggest challenge, to schedule rest when he was absolutely crushing it or ahead of projected times. It’s crazy how much math and statistical thinking goes into some sports.
Yeah, just deload your next upper session.Appreciate the feedback and intention. Are you suggesting I do this for first week of next cycle? If so, I’ll do just that. Thanks much @Hyde.
This is why you have around mature designated drivers, like Hyde and Benny, to temper your adolescent-like enthusiasm.Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
This is why you have around mature designated drivers, like Hyde and Benny, to temper your adolescent-like enthusiasm.Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
If keto, then carb flu then, right? I’ve been on keto and low carb while training, and can’t recall experiencing this. You sure this is real? Maybe I’ve had it, but didn’t realize it.Haha so true
The struggle is real. This week when I hit the gutter I realized ya know, I've been on an 1850 calorie cut for almost 3 full months with less than an average of one cheat/refeed day per week. I deserve to be face down in the gutter lol. After bumping cals up, and carbs nearly 100g it took me four-five days but I'm coming back to life. Carb flu is real!
Your maintenance with activity is 2350? That seems low for your muscularity. According to my watch, I’m around 3k, but maybe that’s full of shite.Either that or an actual flu. Whatever hite this week was worse than when I had the Rona. my skin hurt, brain cloud, I was clammy and sweating through my sheets, dry heaves. But nobody else in my life was sick so it makes me think nutritional. I've tried keto a couple times and generally speaking I'm pretty opposed to it. I wasn't low carb in terms of keto but I was really low cal for me. My expected maintenance level is around 2350+ cals and I've been running a very consistent 1850 since may. I probably came under cal as many times as I went over. That's just too long for such restriction without a refeed or break week! But I was feeling good and making progress all the way until this past week so I kept going thinking I was fine....
Hahaha. That’s how I operated for years.Real men don't deload. We just keep going until we grind ourselves into the ground and set ourselves back a month or two with a crushed CNS
I say this from way too much experience. Starting strength for newbs runs what, like 8-12 weeks?
Other cycles run like 6-8?
None of us are newbs, or 16....
Best cycle that ever worked for me was 3 weeks on 1 off 531. I'm only 38 and I have basically ignored every deload in my life except for two that I can remember and those two are the only two times where I was able to continue on to the next cycle with linear progress....
I do believe the right time to deload is BEFORE you think you need it. But... Who stops drinking when they're still sober? Who stops dancing while the band is still playing?
Next thing I know it's 3am, the band has been gone for an hour, I'm hopped up on vodka redbulls. Even the fat chicks are gone and my choices are Denny's or a gutter. That's how my deloads usually go. This week I'm in the gutter
Deloads are somewhat new to me also. I NEVER took them, but I was in my mid thirties and still recovering very well. I don’t want to experience the complement of that, so I program it and stick to my program.This is why you have around mature designated drivers, like Hyde and Benny, to temper your adolescent-like enthusiasm.
Next bench session, I’m just doing what’s prescribed, without an AMRAP set, so last set will be just 190x5. And then a new rep PR the following week, hopefully!
Na that's before figuring in lifting, just based on my stats and avg metabolism etcYour maintenance with activity is 2350? That seems low for your muscularity. According to my watch, I’m around 3k, but maybe that’s full of shite.
In any case, that sucks and it’s good you’re feeling better.
In my best cousin Eddie voice, “That looks gooooo-uuuuddd!”Tipping the scale, 180.2 lbs.
Easy gains with grub like this. Making pork chops tonight.
View attachment 207275
Haha, thanks. Those pork chops were marinated with a sauce that included a cup of honey and at least a few ounces of brown sugar! They turned out nicely. Def not keto friendly though.that looks so good. one thing I love about tracking macros is knowing I am a high carb person... means I can put all that sugary crap on my food haha