Kroc rows are meant to be high reps, when I did the Limited Time program I worked up to a set of 45-50 with each arm. The point is to really push them hard reps-wise, so make sure that mindset fits in with your current program.
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To add to @garagerocker13 point: they’re meant to be high rep because its expected that form will start to deteriorate at the higher reps because of the nature of doing one all out set. If rep 20 looks like rep 1, don’t stop.
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Bench
65% 105 1 3
75% 120 1 5
85% 135 1 5+ (12 reps)
65% 105 5 5
Back squat
65% 105 1 5
75% 120 1 5
85% 135 1 5+ (20 reps)
65% 105 5 5
Assistance
Skull crushers: 52.5 lbs - 5x10
Incline DB Press: 40 lbs - 15,15,8,12
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Still knocking out big numbers on these man, good going, no sign of progress slowing at all.
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I believe the reason Kroc rows even became a thing was because Kroc ran out of dumbbells heavy enough to keep adding weight so he used to go high rep instead. Considering your situation I’d say it’s actually well suited for Kroc rows. I think there’s an article about them on T-nation somewhere explaining their origin.
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Planning to deload this week. Don’t want to really but going to my friend’s cottage so can’t workout like usual. Do I just do my warmup sets and avoid working sets? Is that how you deload?
There’s a few ways you can deload, it’s flexible based on what you need to do. You can either work up to your training max for a single, work up to 50% of your TM for a set of 5, or totally take the week off from the gym. Usually the third option is just for when you’re super beat up and run into the ground from training, though.
Okay, cool. Does accessory work just stay as normal?
No, typically you skip the accessory work completely. Usually I still superset chin ups with upper body work and abs with lower body work because those two keep my back and shoulders healthy.
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These are the only type of deloads I take. I find I don’t ever need to schedule any, because vacations and events with friends and family end up giving me about as much deload as I need. Because I don’t have any scheduled deloads, I try not to feel bad about not working out much when vacationing.
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Deload workout
Squat
40% 65 1 5
50% 80 1 5
60% 95 1 3
70% 112.5 1 3
80% 127.5 1 2
90% 145 1 2
100% 160 1 1
Bench
40% 65 1 5
50% 80 1 5
60% 95 1 3
70% 112.5 1 3
80% 127.5 1 2
90% 145 1 2
100% 160 1 1
Dips: 2x20
High plate pulls: 45 lbs - 2x25
Just went for 1x TM for deload plus a bit of accessory.
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So just for clarity, is this 1 set of 1 rep at 100% TM?
How did it move?
Yeah, just one set of one rep. Moved fine. I felt I could do more than one but I guess it should have felt that way since it was only my TM.
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I was just trying to make sure I had the notation right.
Must be good to see this is working.
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Yeah, for sure.
I have a feeling I’m going to regress a bit next week since I took a deload and not sure what my eating will be like up at the cottage (probably not ideal). I know deloading can help, but I’m just a bit skeptical. Hopefully I can continue off where I was.
You won’t physically get weaker unless you starve yourself. Any strength loss over that time will be purely mental
T nation is the gift that keeps giving!
Using 531 I always say fall back to and restart the last completed cycle. Unless you are getting REALLY high numbers. And then restart the last cycle.
For example - 22nd of August you done Press and Squat.
Press you got 5 reps at 95%. I would restart this cycle. BUT aim to beat all of our old rep PR’s.
For Back Squat you got 16 reps at 95%. I would carry this cycle on.
Dropping back to a month is hardly a big thing. And you’ll get just as good a work out.
I find that I feel weaker after deloading. It takes me a week or two to get back into a groove, so I wouldn’t be too concerned about not hitting rep PRs the first couple weeks back. By week 3 I’m normally 100% and ready to go.
My typical deloads now are just working up to TMx1 each of the 4 lifting days. Seems to work ok for me. I feel like handling heavy weight while taking a break from the volume helps me to keep the intensity high so I can remember what the weight feels like, so it’s not a shock coming back.
Last year during my deloads my weight would spike like crazy and kind of plateau off. If that happens dont let that scare you or hinder you from continuing to eat. Maybe try not to weigh yourself during your week off.
I have to second this, do not weigh yourself on your week off and don’t be freaked out if you are heavier when you weigh yourself the week after as well.
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We must have a clear distinction in our minds between “ability to move an amount of weight on a movement” and “strength”. Sometimes, after a deload, one’s ability to move weight will diminish because the SKILL of moving weight has declined in the absence of practice. This does NOT mean that STRENGTH has gone away: just that we got bad at expressing it.
Here’s a good, solid rule of thumb when it comes to all things physical: that which is acquired quickly is LOST quickly. That which is acquired slowly is lost slowly.
Skill can be rapidly developed on the lifts. Trainees can get better on a lift BETWEEN SETS. Hell: that’s why we warm up. In turn, you can lose skills quickly after a layoff. Mobility and flexibility can also be gained pretty quickly. Even conditioning can be improved pretty quickly. These things tend to DROP pretty quickly as well. But strength (and, in turn, muscle) take a LONG time to develop, and, in turn, they will last for a LONG time.
So don’t sweat it if the numbers are a bit down when you get back: they’ll come up quick again.
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