Adjusting loads when off cycle

[madcap]

It has always been a struggle determining how to adjust loads when training off cycle v when on. Of course an easy answer is to use rpe but percentage based programming is personally preferable via experience.

Guessing over many years has been semi helpful and close but wondered if anyone had a recommended standard adjustment. Ie drop training max by 20%

Fully aware there’s no easy answer and expect to hear it comes down to experience but hope to stimulate some discussion for help. Thanks.

 

[Btcowboy]

I am interested to hear others input here. I would think strength does just plummet the day you come off blast/cycle, that it would be progressive. I tend to lean to the RPE side of it

 

[Eman]

RPE was pretty much designed for this kind of thing... I guess if you wanted, you could use RPE until you could estimate your new percentages but RPE is better anyways because they true percentages will always vary from day to day by at least a little bit.

 

[madcap]

Correct, strength doesn’t plummet immediately after going off but it definitely is noticeable by end of PCT. it used to not be a bother but has been recently.

 

[Worf]

I’d definitely go RPE there. Used to run cycles and loose half the strength gained a few months after pct. then run another cycle shortly there after. 2 steps forward one step back. Trt/cruise and blast seems to prevent the significant losses for most of us.

 

[madcap]

I’d definitely go RPE there. Used to run cycles and loose half the strength gained a few months after pct. then run another cycle shortly there after. 2 steps forward one step back. Trt/cruise and blast seems to prevent the significant losses for most of us.

Thanks. What do you cruise at? 200/300?

 

[Worf]

Thanks. What do you cruise at? 200/300?

150-200. I’ve at times thrown in other stuff like deca or npp

 

[madcap]

nice, do you mind if I ask your age? I'm in my late 40s

 

[Btcowboy]

nice, do you mind if I ask your age? I'm in my late 40s

I am 46 cruise 200 may add an oral on cruise. Blasting now though

 

[madcap]

Any squat heavy RPE programs recommended? Have run some Calgary several times but not interested in a lot of DL. Currently dialed back training max and running smolov base for a bit while off cyc.

 

[Btcowboy]

Any squat heavy RPE programs recommended? Have run some Calgary several times but not interested in a lot of DL. Currently dialed back training max and running smolov base for a bit while off cyc.

One I know is Smolov, havent run it but did run JR for Bench and added 40 to my bench. Anything like that would say a win.

 

[FR0Z3N_B0MB3RRR]

I came off a 9 weeks cycle and started cruising with 250mg test e weekly.. I started learning how to train at the start of the cruise by studying John Meadows vids and stuff.. I m growing even off cycle and my reps / weight lifts are increasing at every workout...

I ve just goosebumps at thinking about “PCT” without cruising.... literally GOOSEBUMPS


View: https://youtu.be/XULMZ907ios

 

[Worf]

nice, do you mind if I ask your age? I'm in my late 40s

I’m 35 with a lot of miles.

Any squat heavy RPE programs recommended? Have run some Calgary several times but not interested in a lot of DL. Currently dialed back training max and running smolov base for a bit while off cyc.

It might sound ancient but the Texas Method by Rippetoe is a H/M/L squat 3x week program, one day of deadlift and 2 -3 bench days

 

[BigBaldBeardGuy]

Any squat heavy RPE programs recommended? Have run some Calgary several times but not interested in a lot of DL. Currently dialed back training max and running smolov base for a bit while off cyc.

Smolov probably isn’t the ideal program to run coming off cycle. It’s set up to be more of an over-reaching peaking program. It definitely works, no doubt but it’s not sustainable and is why it’s set up to be run over a shorter period.

You would be better off making slow steady progress on a longer term program. Check out 5x5 or Texas Method like @Worf suggested, or Sheiko, Wendlers 531 or 5th Set. All these programs are geared to longer periods of training and the risk of overuse injuries is a lot less. You don’t want to destroy yourself while off-cycle. The whole point is to allow your body to recover and prepare for the next time.

 

[madcap]

Thanks. Yeah I’ve done probably dozens of various wendler programs over the past 10 years I just want something rpe based. I will check out Texas method. It is interesting: bench fell off some (not a ton) when cycled off but squat plummeted. Frustrating.

 

[theprodgicalson]

You may be overreaching with the squat. I know for me, squat taxes my CNS the hardest.

General rule of thumb is use 90% on max. If you wanted to do an RPE program, set your own up. Cap everything at 8RPE. Below is something I would do if I were in an off-season, and depending on which lift.

5 at 6RPE repeat until you hit 8RPE on a set
3 at 8RPE with 10-15% back off sets. 4-6 sets

I've personally have found using percentages some weeks with a week of RPE work right before a deload works well.
Something like
70% 6x4
72.5% 5x4
75% 4x4
Work up to top set of 4 at 8RPE 10-15% back off sets.
Deload or reduce volume (72.5% 3x3)

 

[Worf]

You may be overreaching with the squat. I know for me, squat taxes my CNS the hardest.

General rule of thumb is use 90% on max. If you wanted to do an RPE program, set your own up. Cap everything at 8RPE. Below is something I would do if I were in an off-season, and depending on which lift.

5 at 6RPE repeat until you hit 8RPE on a set
3 at 8RPE with 10-15% back off sets. 4-6 sets

I've personally have found using percentages some weeks with a week of RPE work right before a deload works well.
Something like
70% 6x4
72.5% 5x4
75% 4x4
Work up to top set of 4 at 8RPE 10-15% back off sets.
Deload or reduce volume (72.5% 3x3)

I have also founds squats to be Barry taxing on my nerves. I prefer to wave the intensity week to week and typically reps and sets would drop as intensity went up. Preparing for a meet is another story

 

[madcap]

Appreciate the feedback. This is really good stuff. After contemplation, I decided to jump back on this program and to jump back on cycle. In ten years of training consistently, I’ve found this to be the toughest but also most fruitful. I just have to scale back the DLs bc high rpe DLs are insanely high loads and taxing on the joints.

 

[madcap]

Probably didn’t stay off long enough but have always rebounded perfectly fine so hopefully ok. If not, c est la vie.....cruise and blast