Physique Crew

[Buzz Killington]

are you only taking the 3g serving size? Sounded like 6-8 was ideal

I probably take around 6

 

[mollywhop]

Back at it hard af this week

feels good man

 

[Phil NJ]

are you only taking the 3g serving size? Sounded like 6-8 was ideal

I was taking 12. You want at least 8 grams of citrulline so 12 grams at 2:1 should do it

 

[Phil NJ]

So in the past I've always just taken a week off every 5-8 weeks but want to try running a deload week for the first time. Sleep still solid but overall I'm dragging ass even after bumping up calories a little.

Is it really as simple as just working the same volume with just lighter weight? Do I go to failure on all sets? Keep RIR? How many? What do y'all find works best and what doesn't work so well?

Retarded questions, I know, but had to ask

I never build in deload weeks. They just happen organically when I’m under the weather or on vacation

 

[Joseph Scumsworth]

I never build in deload weeks. They just happen organically when I’m under the weather or on vacation

Yeah, that’s about where I’m at, after so long I just get run down.

The part I’m hung up on though is intensity.

 

[Phil NJ]

Yeah, that’s about where I’m at, after so long I just get run down.

The part I’m hung up on though is intensity.

How much volume are you doing to get run down after 5-6 weeks? Maybe back it down while still making your working sets count?

 

[Epik High]

yes

I switched to non-malate because the taste was just goddamn awful.

I take 6g

 

[Buzz Killington]

I switched to non-malate because the taste was just goddamn awful.

I take 6g

I usually mix it with pre-workout which makes it taste sweet and awful.

 

[aloe]

Back at it hard af this week

feels good man

Let’s see those juicy pumps

 

[Joseph Scumsworth]

How much volume are you doing to get run down after 5-6 weeks? Maybe back it down while still making your working sets count?

10-12 sets a group, but I haven't taken a week off or deload since sometime in December

 

[aloe]

Hadn’t hit legs in forever. Still sore from Saturday

 

[rcm]

Hadn’t hit legs in forever. Still sore from Saturday

Isn't legs what you're supposed to be hitting the most right now given your injury

 

[aloe]

Isn't legs what you're supposed to be hitting the most right now given your injury

I’ve been slacking

Not being able to follow a direct program right now has me all over the place unfortunately.

Lately it’s been something like two exercises of 4x10 for each body part I can work on to get more done in less days at the gym via a full body workout.

If I spread it out more, then I’m in the gym more days out of the week for a much shorter time frame and feeling left when leaving the gym like I didn’t really accomplish much that day

Edit: the good news now is that I can do leg press at least since we don’t have a belt squat at the gym. I haven’t really don’t any lunging movements since I’d feel off balance just holding a dumbbell in only one arm

 

[Boing]

. I haven’t really don’t any lunging movements since I’d feel off balance just holding a dumbbell in only one arm

do these and die

 

[aloe]

do these and die

I died watching it

 

[Samcanadian]

do these and die

Nice cutter

 

[Joseph Scumsworth]

I was just tired and being a bitch. Went HAM on legs

 

[Samcanadian]

 

[obscure/renegade]

So in the past I've always just taken a week off every 5-8 weeks but want to try running a deload week for the first time. Sleep still solid but overall I'm dragging ass even after bumping up calories a little.

Is it really as simple as just working the same volume with just lighter weight? Do I go to failure on all sets? Keep RIR? How many? What do y'all find works best and what doesn't work so well?

Retarded questions, I know, but had to ask

Not retarded at all - after testing a few things, what helps me the most is lowering the weight, but keeping all of the reps. You don't have to think about RIR, AMRAP, none of that shit. My goal is to prevent the creation of injury envelopes when my body is already fatigued.

I never build in deload weeks. They just happen organically when I’m under the weather or on vacation

I only started using them recently. My coach's wife is my female bestie, and she is responsible for that. I had gone in her shop to see her and she's like "You look beat, are you good?" I told her I was tired but I'd be fine. She says, when was the last time you took a week off? It was March of last year, and I said "Last September" I tend to go way too hard and forced deloads are Landon's way of making sure I stay good.

 

[obscure/renegade]

the methodology I use is, first of the week is working weight, but half the reps and fewer sets. so "hard" but not challenging". and then second half of the week is 1/2 weight and 1/2 reps, so extremely easy.

Hmmm

I could see this split being nice to tailor out for a specific group.

EG if your back didn't get enough work and is actually fresh at the start of week six, to hit it a bit more and then scale back on weight AND reps.

 

[obscure/renegade]

I’ve been slacking

Not being able to follow a direct program right now has me all over the place unfortunately.

Lately it’s been something like two exercises of 4x10 for each body part I can work on to get more done in less days at the gym via a full body workout.

If I spread it out more, then I’m in the gym more days out of the week for a much shorter time frame and feeling left when leaving the gym like I didn’t really accomplish much that day

Edit: the good news now is that I can do leg press at least since we don’t have a belt squat at the gym. I haven’t really don’t any lunging movements since I’d feel off balance just holding a dumbbell in only one arm

We're all rooting for you, brother. Keep chipping away, honor the rehab, listen to your body.

 

[meatball]

Hmmm

I could see this split being nice to tailor out for a specific group.

EG if your back didn't get enough work and is actually fresh at the start of week six, to hit it a bit more and then scale back on weight AND reps.

oh yeah i should specify i don't bro split, so every body part is getting hit at least once during the more difficult half of the week and then again on the easy part

 

[Samcanadian]

oh yeah i should specify i don't bro split, so every body part is getting hit at least once during the more difficult half of the week and then again on the easy part

 

[obscure/renegade]

Haha bro splits go brrrrr are funny

 

[Joseph Scumsworth]

Not retarded at all - after testing a few things, what helps me the most is lowering the weight, but keeping all of the reps. You don't have to think about RIR, AMRAP, none of that shit. My goal is to prevent the creation of injury envelopes when my body is already fatigued.


I only started using them recently. My coach's wife is my female bestie, and she is responsible for that. I had gone in her shop to see her and she's like "You look beat, are you good?" I told her I was tired but I'd be fine. She says, when was the last time you took a week off? It was March of last year, and I said "Last September" I tend to go way too hard and forced deloads are Landon's way of making sure I stay good.

I'm going to apply this next week. I was thinking it was time to do that but realized I was just feeling off since I was out on a date until 1am Sunday night and felt alright by evening. Thinking this week just go extra heavy then lower the weight for a deload next week since I've been going pretty hard the past few months without easing back.