Making great gains on test and tren, not recovering after workouts

[rise_against]

My strength and size had increased a dramatically. 750mg of test/wk and 100mg tren eod. I've been eating in a pretty large surplus and putting on quality size. I like to compete in powerlifting comps.

Been doing a lot of 5x3 work on deadlifts once a week and still getting stronger but don't feel like I'm recovering. Maybe I need to do a bit less like 3x3 or more singles? Weight is getting up there, went 605 5x3 this week, which ties a set and rep PR. The last 2 sets were probably rpe 10 and last rep is damn close to failure. Some times I do fail reps.

Same with leg day. Belt squats have been my staple for a while now. Next comp is a deadlift only comp so backing off the barbell squat for a while to get max recovery for deadlifts. I do 3x8 pretty much all out. Is there a time to a little less? Maybe 2x8? And see if recovery improves?

Ultimate goal is to get stronger at my competition lifts. I can only train them heavy once a week. I do a Push, pull, legs, rest, push/pull accessory, rest, rest. I really dont follow a program, just something I've worked into and has been working. Progression is once I hit a comp lift for 5x3 I bump up the weight and do that until I hit it for 5x3 and repeat. Same with my other competition lifts.

[Chark]

I'm no powerlifter but the simplest answer is usually the right one, Occam's razor. Recovery can improved by better sleep, food input, and less work output. I see where you said you're eating at a large surplus and are doing 3 rest days/week...how's your sleep been?

[rise_against]

I'm no powerlifter but the simplest answer is usually the right one, Occam's razor. Recovery can improved by better sleep, food input, and less work output. I see where you said you're eating at a large surplus and are doing 3 rest days/week...how's your sleep been?

Sleep could probably be improved a little. I sleep about 7 hours a night. Sometimes more, sometimes less. Going on vacation for new years, might take a week off from deadlifting and work on accessories. Then try a 3x3 and see if that helps.

[tempest818]

What about putting more space between your pull, leg, and pull accessory days?

[Cylon357]

OP, it sounds like you are bordering on over training. Difficult to imagine at 3 days a week, but it is the intensity that is putting you in that spot. Dial it back every once in a while.

5 3 1 advocates a deload week every 4th week... On as much gear as you are on, I wouldn't think you need a full deload week every 4th, but it would be a good idea to maybe try one every 5th or 6th. Or, maybe just mix it in now and then. A lighter deadlift day as an active recovery thing, like maybe just doing 3x8 with some left in the tank at the end could work. Additionally, varying your stance occasionally could serve as both a mental and physical break. If you pull conventional, pull sumo now and then and vice versa.

As @Chark alluded to, sleep is a mighty fine anabolic. Maybe find a way to enhance sleep quality during your hardest workout weeks. Melatonin, BCAAs, etc can help.

[rise_against]

I made 20 pound jumps each week on the first half of my cycle. A lot of that was the gear for sure but also hadn't trained heavy in 3 months so probably some muscle memory as well... Yeah I may be at a weight now that just taxes my CNS more and requires more recovery. Still getting stronger every week and able to either do a little more weight or more reps but just don't feel fresh and explosive. I'll change up my workouts so I'm not doing as much and see if that makes a difference.

[Killah_Keith]

If you are not following a proper designed program with deloads and tapers built in. You will not make the same strength gains on the higher intensity weeks.

Meaning... You are leaving lbs on the floor.

Are you prepping for a meet? Or in the offseason?

[rise_against]

If you are not following a proper designed program with deloads and tapers built in. You will not make the same strength gains on the higher intensity weeks.

Meaning... You are leaving lbs on the floor.

Are you prepping for a meet? Or in the offseason?

Off season although will have a meet coming up. I typically deload by feel. I have followed programs religiously in the past but go by feel. Am deloading next week. Am probably over reaching a bit because I really wanna hit 700 dl before the meet and more at the meet.

[Killah_Keith]

Offseason generally means bulking. Not having a meet anytime soon.

If you have a meet coming up... You are not in an offseason. You are in prep.

So how many weeks until you hit the platform?


From reading your post. Sounds more like you are doing general strength building training. Which will absolutely work. But if you are pushing it hard, you will text your CNS system.

Powerlifting programming (especially peeking for a meet) is something entirely different.

[rise_against]

Offseason generally means bulking. Not having a meet anytime soon.

If you have a meet coming up... You are not in an offseason. You are in prep.

So how many weeks until you hit the platform?


From reading your post. Sounds more like you are doing general strength building training. Which will absolutely work. But if you are pushing it hard, you will text your CNS system.

Powerlifting programming (especially peeking for a meet) is something entirely different.

Yeah I agree with that. Guess I prioritize my comp lifts but also other not so specific movements to build muscle currently. Considered competing in February but not going to. Next meet is in April. I did pm you but not sure if it went through. I'll retype it if not. Thanks for the help

[Killah_Keith]

Responded to your PM.