Hello,
So about deload… When I work up to my TM for 1 rep. Do i do 5 x 5 fsl after that? Or go 3 x 5?
And what about the assistance lifts? Less volume and intensity? Or keep those the same? Or Maybe switch to bodyweight exercises only?
I just finished my 2nd back to back pervertor cycle. And strangely my last week felt nicest of all. Don’t feel I need the deload, but I gonna Do as prescribed. Especially with pr sets and jokers incoming.
Any 1 can share how they deload? Do you have difficulties the first week after deload?
Btw final question. After my Anchor cycle I go on holiday for 10 days. . So my 7th week TM test or pr test is gonna be postponed. How should I deal with that? So as to speak I Will have another deload period before my TM test due to holidays. Ofc I Will do BW training during those weeks, but weigth lifting isn’t An option. .
I did Perverter it was great, im running it for my second time now. The deload before the anchor i did TM test and just did the tm for 5, you can just work to TM for a sigle also. I used the 3sweek numbers theb added the tm as 4th set.
Dont do supplemental and accessories u can do 0-25reps supersetted, pump stuff mostly.
You work up to your TM for a single. No supplemental.
Just run it when you get back. If you have 10 days off you should be recovered.
On the 7 th deload, when working up to my TM for 1. . Do i work up to my current TM? Or updated TM for the Anchor?
And also for the TM test after Anchor, same question. 5 x TM used during Anchor , or 5 x TM im gonna use during next cycle?
Sorry if this is stupid question
A cycle of 5/3/1 is between 4-7 weeks. This is 3-6 weeks of full training followed by 1 week of deloading. The deload should be with the TM you just completed your last cycle with. Then increase your TM for the Anchor.
The TM Test Week should be performed with the TM you intend to use with your new programming.
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