The deload of no-deload.
Just opted to not go to the gym today. I need the break.
Instead, I sat down to outline where I’ll be going.
Inception program? For sure, going to stop. I think it’s a great program, but it’s just too much for me right now. Again, I learned this back with 5/3/1 that I just can’t recover well enough from such a split. I mean, it’s basically an upper/lower A/B 2x/week type of split. I could recover from that, if I could get enough sleep in a day. But I can’t because numerous reasons, and even 30 minutes less sleep a day adds up. Sucks, but it does show how you have to work within your “Maximum Recoverable Volume” and all that.
Again, the only reason I went 4x/week was because diet, which isn’t a reason right now. I’ll fade back to 3x, then go back on 4x when/if diet needs it again.
So what AM I going to do?
Well, I’m enjoying working on some heavier stuff, and I was about to go into the Inception strength phase. Given I know another diet cut cycle is in my future, I’d like to work on heavier stuff and some mass building while I can. But again, keeping to 3x/week, tho that means I can make those sessions pretty intensive since it’s 3x/week overall and 1x/week per “body part” if you will.
Just by chance I was flipping through Paul Carter’s Strength, Life, Legacy eBook and came across his “Lift-Run-Bang Template”. It looks to be exactly what I need. So, going to run it. There’s no time-limit on how it’s run, but it seems fitting for about a 6-week run before you’d make adjustments and run again (or change entirely). That should be appropriate for my timing on things relative to my work and diet and such.
I spent time this morning figuring out what work to do, what weights, etc.. Bench and Squat, I’m going to use the max I calculated at the end of Inception, and use that actually as the target weight to hit (given how Strong-15 calculations work). Deadlift, I haven’t done in ages, but looking at my logs, comparing it to where the squat was back then, I’m picking a number and that should be good enough for me to work with.
I won’t actually start next week. Due to circumstance, next week will be a weird kinda “free-form” week for me. I will apply the 3x/week, but the work I do will be a little haphazard, dictated by what I can do based on my situation. Nothing bad, just not ideal. Just going to focus on getting in a bunch of work. Then starting the LRB-SLL template the week after.
Oh… one other thing that comes out of the 3x/week. That means 4x/week I get to sleep in. See, one problem I’ve dealt with is all the gym days, I need to be up and out the door by a certain time. Which means alarm clock, which means that yeah, sometimes I don’t get all the sleep/recovery I need. An intentional choice in 3x/week is that then on the other days, to turn off the alarm and sleep until I wake up. Granted, my body is well-conditioned to just waking up, but if it does then I’m going to work to go back to sleep or even if I just lie in bed for a while, I’ll take that. I don’t need to hit cardio work right now (on this bulk/massing diet), and what little I do need to do isn’t a huge sweat to do a little later in the morning (the dog is loving the morning walks in the cold). Point being, more sleep should be good.
Overall, I expect this should be a better deal for me.