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?