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Loss in Bench press after cycle

A

adpeterson33

New member
Any ideas/suggestions of how to keep your bench press up after doen with a cycle? Used to be able to rep out 315 for reps and now I can put up 300 once and Im in the last week of PCT
 
adpeterson33 said:
What does that mean? (Start low and build up)
Click to expand...
this week i'm currently deloading and this is what i'm doing:

take a week and do half of what you've been doing.

You top out at 300 on bench, so make your top set 200ish (240lbs is 80% of 300 that'd be too much for a deload from what i understand)

Literally in and out of the gym, probably 30 minutes or less... do cardio after if you want.

Then the week after do ~ 80% of what you did before and slowly add back up, and then start hitting new PR's.
 
yeah, like sarge said.. incorporate a deload week every 5 or so weeks.. we all push VERY hard in the gym and the body needs time to recover, and active recovery is better than passive rocovery.. so instead of taking a week OFF from the gym, go in, drop your weights down to about half and cut out the supplemental exercises; get in and out, with relatively light weight.. do that for a week, then go back to lifting heavy.. you'll be surprised at what you find.
 
mikefear said:
yeah, like sarge said.. incorporate a deload week every 5 or so weeks.. we all push VERY hard in the gym and the body needs time to recover, and active recovery is better than passive rocovery.. so instead of taking a week OFF from the gym, go in, drop your weights down to about half and cut out the supplemental exercises; get in and out, with relatively light weight.. do that for a week, then go back to lifting heavy.. you'll be surprised at what you find.
Click to expand...

They are both right...

i planned it so this is my deload week.....

i hit 420 on the bench while on....and nailed it....

been off since Jan 26. So that is 4 weeks off. Still on PCT...using Dermacrine every morning.

So then i hit 420 again this weekend. And this is 4 weeks after coming off. So i got 2 more weeks to make it through any dreaded 'losses'
 
MF, why do you say every 5 weeks?

MM, you planned to deload even if your CNS wasn't completely taxed?


goddamn i feel like shit. lol. my CNS better thank me by mid-week deload.
 
It happens 2 everyone thats y a lot of people go back on 2 soon.Loss of strength & size. U just have 2 deal with that fact ur never as good off than u r on :worried:
 
yeah, deloading is correct, thats how all college programs are set up... guys want to do the most they can every week though.. cause we get workout sheets and they look at them and are like shit, i can do way more than this... so they do... but what they don't understand is you donn't gain as good like that. You gain by maxing, deloading, working up heavier every week, then real heavy, than start the process over... workouts out pretty good in gaining since I've been off have hit 260x5 which isn't bad for me at 200...even though there are guys a lot stronger.. i just do my thing.. when i was on, i was doing 275x5.. but i'll get back up there no doubt..
 
bobbie said:
It happens 2 everyone thats y a lot of people go back on 2 soon.Loss of strength & size. U just have 2 deal with that fact ur never as good off than u r on :worried:
Click to expand...


Depends on your diet and your routine.

I am off completely now. Have been for 12 weeks or better. I just put up 430 lbs. Thats my personal best.

Vary your routine. EAT.
 
your always going to loses some strenth after a cycle, but to say its not long lasting, thats misleading. even if you get a little weaker post cycle your still stronger than you would have been.
 
Sarge_ said:
MF, why do you say every 5 weeks?

MM, you planned to deload even if your CNS wasn't completely taxed?


goddamn i feel like shit. lol. my CNS better thank me by mid-week deload.
Click to expand...

not a 'planned' deload, just we are having a mini meet next sunday, so i have this whole week 'off'....only active recovery this week...but i will going to MAX + Failure this sunday....
 
mm107 said:
not a 'planned' deload, just we are having a mini meet next sunday, so i have this whole week 'off'....only active recovery this week...but i will going to MAX + Failure this sunday....
Click to expand...
that makes perfect sense :)
 
mr.nitro said:
your always going to loses some strenth after a cycle, but to say its not long lasting, thats misleading. even if you get a little weaker post cycle your still stronger than you would have been.
Click to expand...

Exactly!! Did you do 300 before you did this last cycle? If not then you gained. If you did then you're not eating right and your PCT needs to be tweaked.
 
If you are all natural should the deloading schedule change at all? Like every 6 weeks...or 3 weeks...or what? And should deloading correspond with a change in diet at all?
 
jaawood said:
If you are all natural should the deloading schedule change at all? Like every 6 weeks...or 3 weeks...or what? And should deloading correspond with a change in diet at all?
Click to expand...
Natty or not...

IMO it shouldn't be planned.

UNLESS you have a powerlifting comp or something planned like MM107 does.

I'm 8 weeks into pushing hard and overtraining/CNS burnout hit me like a ton of bricks... time for a deload. You'll know when you need one, you'll feel like crap and your workouts will suck ass (in a nut shell).

Diet is user dependent. Mine won't vary much, i'm on a cutting diet and will stick to the same plan.
 
Sarge_ said:
Natty or not...

IMO it shouldn't be planned.

UNLESS you have a powerlifting comp or something planned like MM107 does.

I'm 8 weeks into pushing hard and overtraining/CNS burnout hit me like a ton of bricks... time for a deload. You'll know when you need one, you'll feel like crap and your workouts will suck ass (in a nut shell).

Diet is user dependent. Mine won't vary much, i'm on a cutting diet and will stick to the same plan.
Click to expand...

Sounds good. I've been hitting it extremely hard since new years (not a new years resolutioner...just the way it worked out) and still going strong. We will see how this week goes....and maybe start the deload next week.
 
i agree listen to your body i do the deload myself, going from 5x aweek to 3 days a week and somtimes use dc traing to keep weights up also since my last cycle i kept all cals. high and that helped didnt even gain too much bf
 
mm107 said:
They are both right...

i planned it so this is my deload week.....

i hit 420 on the bench while on....and nailed it....

been off since Jan 26. So that is 4 weeks off. Still on PCT...using Dermacrine every morning.

So then i hit 420 again this weekend. And this is 4 weeks after coming off. So i got 2 more weeks to make it through any dreaded 'losses'
Click to expand...
365 for me.I feel like a bitch.
 
take a week off from training
 
no1_brawler said:
i got stronger during pct, if u know how to workout u can maintain or even get stronge thru PCT
Click to expand...

exactly what im trying to do...

so far so good.

my weight has gone up a bit (from a not so clean diet) but my lifts are flying up still....

but reguarding the deload i do exactly what sarge said, listen to your body and u will know when u need the time off....
 
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