MESO-Rx

Anabolic Steroids

Meso Powerlifting Corner

Perrin Aybara said:
It's about time you showed up. Of course, ask away.
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Thanks!

Anavar and powerlifting went together really well. The strength gains and recovery were exactly what I needed, and my training was intense and committed.

Almost 2 weeks off though and I'm being hit with the effects of such intense training. Strength is still there, but I'm absolutely knackered during and post training. Everything is sore and hurting. Joints, CNS...I'm in a fog.

This is more than a week deload will cure.

How do I run a deload block of training to help me recover yet keep up strength?

Specifically, what % of 1RM should I work with and for how many reps and sets per lift? Frequency per week?

Your experience and expertise would be greatly appreciated! I have about 12 weeks until my next cycle, if that helps. I'm only supplementing creatine and some BCAA as I do early morning training on an empty stomach. My diet is about 1.5g protein per LBM and carb cycling around training.
 
Happycamper said:
Thanks!

Anavar and powerlifting went together really well. The strength gains and recovery were exactly what I needed, and my training was intense and committed.

Almost 2 weeks off though and I'm being hit with the effects of such intense training. Strength is still there, but I'm absolutely knackered during and post training. Everything is sore and hurting. Joints, CNS...I'm in a fog.

This is more than a week deload will cure.

How do I run a deload block of training to help me recover yet keep up strength?

Specifically, what % of 1RM should I work with and for how many reps and sets per lift? Frequency per week?

Your experience and expertise would be greatly appreciated! I have about 12 weeks until my next cycle, if that helps. I'm only supplementing creatine and some BCAA as I do early morning training on an empty stomach. My diet is about 1.5g protein per LBM and carb cycling around training.
Click to expand...

I'll let the others handle the specifics but I'm in the same boat. Just got done blasting and I still have my strength but everything hurts and hurts bad. There has always been an adjustment period not only the adjustment of coming off but learning what your body can handle while off. You obviously won't be able to train with the same intensity as before or else there would be no need for PEDs. Plus I'm new to PLing so that is yet another adjustment I'm trying to make as well.
 
Happycamper said:
Thanks!

Anavar and powerlifting went together really well. The strength gains and recovery were exactly what I needed, and my training was intense and committed.

Almost 2 weeks off though and I'm being hit with the effects of such intense training. Strength is still there, but I'm absolutely knackered during and post training. Everything is sore and hurting. Joints, CNS...I'm in a fog.

This is more than a week deload will cure.

How do I run a deload block of training to help me recover yet keep up strength?

Specifically, what % of 1RM should I work with and for how many reps and sets per lift? Frequency per week?

Your experience and expertise would be greatly appreciated! I have about 12 weeks until my next cycle, if that helps. I'm only supplementing creatine and some BCAA as I do early morning training on an empty stomach. My diet is about 1.5g protein per LBM and carb cycling around training.
Click to expand...
Id cut training to a M,Tu,Th,F program personally. Drop all the accessory work and only focus on you major compound lifts. You need rest or you will be moving backwards, you may even want to just run a MWF...
 
TANGO.ECHO.KILO said:
Id cut training to a M,Tu,Th,F program personally. Drop all the accessory work and only focus on you major compound lifts. You need rest or you will be moving backwards, you may even want to just run a MWF...
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This is pergaps the ONLY reason I dislike heavy compound training - the answer is always 'train less'. What the hell do I do in my free time then?? :eek:

I am resting more for sure, even between sets. Cut down cardio, upped protein, more sleep. I like the M/TU/thu/Fri schedule idea.
 
Happycamper said:
Thanks!

Anavar and powerlifting went together really well. The strength gains and recovery were exactly what I needed, and my training was intense and committed.

Almost 2 weeks off though and I'm being hit with the effects of such intense training. Strength is still there, but I'm absolutely knackered during and post training. Everything is sore and hurting. Joints, CNS...I'm in a fog.

This is more than a week deload will cure.

How do I run a deload block of training to help me recover yet keep up strength?

Specifically, what % of 1RM should I work with and for how many reps and sets per lift? Frequency per week?

Your experience and expertise would be greatly appreciated! I have about 12 weeks until my next cycle, if that helps. I'm only supplementing creatine and some BCAA as I do early morning training on an empty stomach. My diet is about 1.5g protein per LBM and carb cycling around training.
Click to expand...

I don't know that I've heard of an entire deload block. Generally my deload week I'll do the same sets and reps except with 50-70% of the weight I normally use.

I will make another recommendation though. I was beat to hell after my last cycle and meet and I ran the Sheiko four day split (10 week routine) while cutting 20lbs on a cruise dose of test and I was really surprised with how well my strength levels maintained. Not only that, but the nagging aches and pains went away. The volume is highish, but the intensity is rather low. You get a lot of clean reps that feel easy a lot of the time. It seems very effective and I'm impressed. At first I tried to add stuff, but about a month in I just followed the routine exactly and just added my cardio.

Here's the link to where I got the spreadsheet. Have a look if you're interested. You just plug in your recent maxes and go.

Powerlifting/Strongman

I think this could got fit your needs nicely. Take a deload week first, run this for ten weeks, deload again and start your next cycle. Perfect fit in my opinion and you'll be surprised how well it works. I wasn't a believer at first at all.

Try to run it exactly as written. Seems like I remember you were training 6-7 days a week before and working with very high percentages of your max regularly. I understand the thought process and I was the same way at first, but the more advanced you get the worse is going to be. I haven't trained more than four days a week in a couple years, just three days a week near a meet. Attempt maxes three, maybe four times a year. Using 60-80% 1RM for a majority of your training is ideal. RPE ranges 8-9 max. Very few grinders and try to never miss reps in training. Seems counterproductive, but trust me it's not only effective, but better for longevity and injury prevention. Gotta get out of the going to failure bodybuilding mindset to be serious in powerlifting. This will reduce a lot of the beat up feeling. If you need something else to do on those other days do light cardio, stretching or whatever.

Anyway, if you don't like that recommendation I could try to explain some basic programming you could implement yourself. Just let me know. Hope this helps.
 
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Perrin Aybara said:
I don't know that I've heard of an entire deload block. Generally my deload week I'll do the same sets and reps except with 50-70% of the weight I normally use.

I will make another recommendation though. I was beat to hell after my last cycle and meet and I ran the Sheiko four day split (10 week routine) while cutting 20lbs on a cruise dose of test and I was really surprised with how well my strength levels maintained. Not only that, but the nagging aches and pains went away. The volume is highish, but the intensity is rather low. You get a lot of clean reps that feel easy a lot of the time. It seems very effective and I'm impressed. At first I tried to add stuff, but about a month in I just followed the routine exactly and just added my cardio.

Here's the link to where I got the spreadsheet. Have a look if you're interested. You just plug in your recent maxes and go.

Powerlifting/Strongman

I think this could got fit your needs nicely. Take a deload week first, run this for ten weeks, deload again and start your next cycle. Perfect fit in my opinion and you'll be surprised how well it works. I wasn't a believer at first at all.

Try to run it exactly as written. Seems like I remember you were training 6-7 days a week before and working with very high percentages of your mac regularly. I understand the thought process and I was the same way at first, but the more advanced you get the worse is going to be. I haven't trained more than four days a week in a couple years, just three days a week near a meet. Attempt maxes three, maybe four times a year. Using 60-80% 1RM for a majority of your training is ideal. RPE ranges 8-9 max. Very few grinders and try to never miss reps in training. Seems counterproductive, but trust me it's not only effective, but better for longevity and injury prevention. Gotta get out of the going to failure bodybuilding mindset to be serious in powerlifting. This will reduce a lot of the beat up feeling. If you need something else to do on those other day do light cardio, stretchIng or whatever.

Anyway, if you don't like that recommendation I could try to explain some basic programming you could implement yourself. Just let me know. Hope this helps.
Click to expand...
No, this is perfect. 10 weeks fits nicely and I'll be on a cut as well.

I really appreciate it! I tend to overtrain because I have an addiction to exercise, tbh - i dont even like the BB way of training. It's something to do on my early mornings. Just put in my headphones and exhaust my body...feels good. :)
 
Happycamper said:
No, this is perfect. 10 weeks fits nicely and I'll be on a cut as well.

I really appreciate it! I tend to overtrain because I have an addiction to exercise, tbh - i dont even like the BB way of training. It's something to do on my early mornings. Just put in my headphones and exhaust my body...feels good. :)
Click to expand...

I know exactly what you mean, I started out training almost every day and felt like I didn't know what to do with myself on off days. I'd read about and listen to high level lifters talking about less days and not pushing reps anywhere near failure and couldn't believe. Finally hit a long plateau and was hurting all the time and just took a leap of faith into submaximal training and never looked back. Doesn't mean I don't push really hard going into a meet, because I do. You just have to kind of separate the addiction in a way. Get addicted to doing what it takes for the best results rather than just to satisfy your addiction, if that makes sense. Get addicted to your rest days because they're just as important.

Just go for a leisurely bike ride or something in the morning on off days. Stretch, do yoga or something. Read a book, even. If you want some books on training I can link you to a treasure trove of them on a Google drive address. I've shared it with quite a few regulars here already. Anyone I missed that's reading this I can PM you the address, too, if any of you want it.
 
@Happycamper on or off gear my training remains rather similar but the thing is you need to find what's working for you. A lot of people especially on their first cycle use it as a miracle recovery drug which it isn't but people train 6-7 days a week, this works for some but not for most. I train 4 days a week and try to do active things the other 3 but not actual training. I would modify your routine to a 4day a week program whether it be shieko or something else that you enjoy. When you come off PEDs drop your weight by 20% in your training then add 5% back until you are back to your on PEDs numbers, if these are beyond a 9RPE then once again drop by 10% and add back by 5% the following two weeks from that point you would be 6 weeks into your recovery and should have recovered and unless you are at your genetic maximum potential (whatever that may be) as long as your programming is done right then you should begin to gain again. I am exactly at the 6 week mark of recovery and as of my last 2 training sessions every set I've done has been a weight to rep personal best.
 
RodgerThat said:
@Happycamper on or off gear my training remains rather similar but the thing is you need to find what's working for you. A lot of people especially on their first cycle use it as a miracle recovery drug which it isn't but people train 6-7 days a week, this works for some but not for most. I train 4 days a week and try to do active things the other 3 but not actual training. I would modify your routine to a 4day a week program whether it be shieko or something else that you enjoy. When you come off PEDs drop your weight by 20% in your training then add 5% back until you are back to your on PEDs numbers, if these are beyond a 9RPE then once again drop by 10% and add back by 5% the following two weeks from that point you would be 6 weeks into your recovery and should have recovered and unless you are at your genetic maximum potential (whatever that may be) as long as your programming is done right then you should begin to gain again. I am exactly at the 6 week mark of recovery and as of my last 2 training sessions every set I've done has been a weight to rep personal best.
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You don't count your a bear.
 
Perrin Aybara said:
You just have to kind of separate the addiction in a way. Get addicted to doing what it takes for the best results rather than just to satisfy your addiction, if that makes sense. Get addicted to your rest days because they're just as important.

If you want some books on training I can link you to a treasure trove of them on a Google drive address. I've shared it with quite a few regulars here already. Anyone I missed that's reading this I can PM you the address, too, if any of you want it.
Click to expand...

This is brilliant! What a great piece of wisdom and articulated wonderfully. So glad I came on here to ask.

As for the bike ride...I do this! I hike every sunday, I read tons of books, I paint, make jewelry, fly kites on the beach, hula hoop at the park...having a kid allows me opportunities to do a lot of non gym activity. Not watching TV or shopping or facebooking frees up SO much time as well.

I just...wake up at 4 am on the dot every.single.morning. So I hit the gym. I see the barbell and I can't resist, lol. But your advice is well taken and understood. I will work on it :)
 
RodgerThat said:
@Happycamper on or off gear my training remains rather similar but the thing is you need to find what's working for you. A lot of people especially on their first cycle use it as a miracle recovery drug which it isn't but people train 6-7 days a week, this works for some but not for most. I train 4 days a week and try to do active things the other 3 but not actual training. I would modify your routine to a 4day a week program whether it be shieko or something else that you enjoy. When you come off PEDs drop your weight by 20% in your training then add 5% back until you are back to your on PEDs numbers, if these are beyond a 9RPE then once again drop by 10% and add back by 5% the following two weeks from that point you would be 6 weeks into your recovery and should have recovered and unless you are at your genetic maximum potential (whatever that may be) as long as your programming is done right then you should begin to gain again. I am exactly at the 6 week mark of recovery and as of my last 2 training sessions every set I've done has been a weight to rep personal best.
Click to expand...
Great advice here too, thank you for the specifics! :)
 
RodgerThat said:
Got a 405x11 deadlift today after all my squat and deadlift working sets. Putting me at a 565 estimated 1rm once my estimated 1rm is 600 I'll be doing a mock meet to see if I can pull 6 plates as that's an all time life goal of mine... Until I reach it then it'll be 7 plates :D
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Looking forward to hearing of you hitting 6 plates. 405 for 11 hurts me to even think about. I normally can't count into double digits on lifts. I did manage 525 for 3 a couple of weeks ago(though it was supposed to be for 5).
 
devildog93 said:
Looking forward to hearing of you hitting 6 plates. 405 for 11 hurts me to even think about. I normally can't count into double digits on lifts. I did manage 525 for 3 a couple of weeks ago(though it was supposed to be for 5).
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Oh I don't count while I'm lifting on AMRAPs I just video it then count on the video after, if I count then I tend to push myself beyond what I should and enter a bad zone if I don't count I go until I feel I have one more left then I stop and whatever that number is I'll find out in the video
 
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