I’m sure this is a silly question or something that I’ll answer myself, but I am on my second cycle of BBB and plan to run a 7th week test/deload week than jump into a cycle of FSL. My understanding is that from Forever two cycles of a leader followed by an anchor cycle is recommended for long term training and optimal programing. With that being said, I plan to run once cycle of the FSL then move back into two more cycles of BBB. When I jump into the FSL it should be an anchor so my accessory work should jump up as well correct? I go from 50 reps on the leaders and jump up to 100 total reps on the anchor. I just want to make sure I have this correctly to help layout the next couple of phases of my training.
That will be fine. The assistance work really doesn’t matter, but because your overall training volume will be lower on the main and supplemental work with the anchor phase, you have more room for assistance work.
These are 2 different options. Either its a test OR a deload. Test doesnt count as a deload. Test and a deload are each done in different parts according to anchors and leaders
I agree with this 7th week protocol deload and 7th week protocol test are two different things.
Disagree with this however.
BBB will have 50 reps of supplemental and 9-15 sets of main work
FSL will have 25 reps of supplemental and 9-15 sets of main work
Test week will have 20 reps total work so definitely counts as a deload compared to the other weeks on the program based on volume.
If you only go by volume then yes. The problem with test week is that almost no one will be able to test anything leaving reps inside. 99,9% of people will either max out or grind TM for actual max reps. I really dislike the test week idea as such because no one can actually test it leaving reps inside and not pushing too much. Its just against lifter mentality. So what we come down to is that one will drop the 5x5 at FSL weights and grind a fucking 3-5 rep max. Even tho it is lower volume, increased intensity kills the deload concept. Because for most people the volume is not a problem. 5x5 at 65% out of a 90% TM is not why one needs a deload. Its mostly the top set which is either an amrap always grinded too far, or 5s pro where 95% week is an actual 5 rep max. Even tho i know all this, it is anyway a problem with me, so my deloads cant be test weeks. I do 85% x3 on one deload, but a 5x60% the next. I believe we all need deload mostly because of top set intensity, not some FSL work.