Keto Diet (Cutting) - Time to Modify Training

[tiramisu]

I woke up this morning after squatting yesterday and didn't want to get out of bed. PR's were set on all my lifts but I think it's time to back off for a bit.

I'm in week 3 of the Palumbo Diet and I have been following Rippetoe's advanced novice strength program through this spring period.

This is a linear strength program, 3x week, 5 rep range

I've reached the point where I am maxing all my lifts and my recovery can't keep up on this calorie restricted diet.

I've got 9-12 weeks to go with the diet.

My simplest solution so far is to reset my weight down 10% and reduce my weignt increments by half and simply ride out the diet.

Are there any good rules of thumb to maintaing strength/size while cutting?

Should I increase my rep range to 8-10 through this period?

What has worked for you when you were preparing for a contest/dieting?

Thanks

[Praetorian]

The one thing you need to remember is that training will require some glycogen and this glycogen is in limited supply via trace carbs, veggies etc. Thus you need to keep intensity high and volume low. This will allow you to complete a workout without hitting the wall. I have generally used the rule of two working sets per large bodypart and three for smaller ones. Your strength will drop somewhat initially mostly from the reduced leverage ie water loss but will stabalize at week 2-3 and may start to rise week 4. I have never had any strength issue until 3-4 weeks out when i start to drop fats etc.
P

[Born2Juice4Ever]

The one thing you need to remember is that training will require some glycogen and this glycogen is in limited supply via trace carbs, veggies etc. Thus you need to keep intensity high and volume low. This will allow you to complete a workout without hitting the wall. I have generally used the rule of two working sets per large bodypart and three for smaller ones. Your strength will drop somewhat initially mostly from the reduced leverage ie water loss but will stabalize at week 2-3 and may start to rise week 4. I have never had any strength issue until 3-4 weeks out when i start to drop fats etc.
P

This is a VERY nice post right here,and it does fall in line with my personal experience as well.
I am currently restructuring also...


B2J

[tiramisu]

Thanks very much. I appreciate your answers.

[natenator]

Agree as well. And also agree with strength starting to decline once I hit 3-4 weeks out and that's when I include lots of drop sets and no rest sets.