Hey CT,
Very interested in what you do for deloading for this new system…or if you even deload at all. I’m very diligent with my workouts and rarely miss a single one but I’m getting a little beat up.
Should I switch exercises? Take a week off and do nothing? Keep the exercises but do half the volume and/or the itensity?
Any direction would be greatly appreciated.
I asked him before about a possible deload and he suggested this.
‘Only perform the ramp (but to a 3RM) and 3 cluster sets (with 90% of your 3RM, but only doing 5 reps per set). Then maybe some abs or beach work but for no longer than 20 minutes.’
You can also do this:
CT- Layer System Neural Recovery
Christian Thibaudeau: @ Sigil… for pressing do this: (1) Ramp to 3RM (2) 3 sets of 5 reps with 85% of your ramp (3) 8 sets of 3 using 60% of your max ramp (as fast as possible) with 30 sec. between sets. For high pulls do: (1) Ramp to 2RM (2) LOW pulls ramp to 2RM (3) High pulls 1 rep from blocks, 3 reps from hang with 80% of ramp, 2 sets (4) Low pull 1 rep from blocks, 3 reps from hang 80% of ramp, 2 sets.
I’m in the same situation as James and I’m at week 6 of the Layer system. Finished the Accumulation phase using the 5/4/3/2/1 method, now into week 2 of the strength phase (Ramp to 1rm, 3 cluster @90%, ramp to 2rm, 2 cluster @90, ramp to 3rm, 1 cluster @90, then max rep @70). Problem is I’m also feeling pretty beat up. I’m also pulse feasting (throwing in a Finibar about 30-60 minutes before workout and then 2 scoops of plasma during)
For the accumulation phase I was doing standard deads as opposed to the launches, and I think that was THE major killer for me. For the past two weeks now I’ve been pretty stagnant, where as I previously hit either a weight, rep, or time PR every week on every day.
Some adjustments I made for this strength phase sp far:
I’m going with Sput’s suggestion to only focus on bar speed and not weight and I’m specifically “loading and going” on all my ramps. This makes it so that as I get to the top of my ramp fatigue plays a role as much as the weight. I’m hoping that saves me some CNS stress.
I’ve dropped the deads for a few weeks till I feel recovered and am doing Front Squats instead.
I dropped the Mil Press on Friday and replaced it with continuous clean press.
I’ve reduced my accessory work to only a couple days a week and kept it to mostly bi’s and abs.
Question. I really like the suggestions that Dlee and Sput shared from CT, but for how long did CT recommend we use that loading parameter? 1 - 2 weeks or until your recovered?
Thanks guys!
It’s really about recovery …I’d say a week…it’s not what you do it’s how you do it
I don’t really think there will be a straight answer from CT. He has been trying so hard to teach us how to auto-regulate. I think the layer system on a caloric deficit is a perfect opportunity to auto-regulate your training and your nutrition!
just my 2 cents