Deload week accessories yes/no

firef1y72

I'm running 5/3/1 on a 2 day split with various accessory lifts on each day (very simple stuff such as front squats, invert rows, assisted pull-ups/dips, bi/hammer curl, lat pull down) plus a further day where I take one of the four lifts in rotation for lower weight higher volume work (to help with form mainly). I also take 2-7 high intensity classes a week and am eating at around 500 Cal/day deficit (on average) with a target of 100g protein. I'm not expecting great gains in muscle growth (although I have seen a little), or even huge strength gains (little by little is fine by me).

Up until now I've still been doing the accessory lifts (progressive even if it's just adding 1 rep) and volume work on deload week, but after failing at OHP this cycle (bah humbug, I will repeat and succeed next cycle), I'm wondering if I should cut out the accessory/volume stuff during deload week and just stick to the classes (which are good for both mental health and my heart health).

TR0berts

Typically, when you deload, you deload everything. That could mean getting rid of accessories, or just lowering the weight/reps/sets.

psuLemon

TR0berts wrote: »

Typically, when you deload, you deload everything. That could mean getting rid of accessories, or just lowering the weight/reps/sets.

Quoted for emphasis. You really should deload all moves.

not_a_runner

Stalling on OHP probably has more to do with the fact that OHP is a tricky little bugger to increase, rather than not deloading your accessories.
I'm not saying don't deload everything, just that OHP is super easy to stall out, and the lack of deload is probably not the cause for that.

JB035

Typical deload week should feel like you didn't even lift even though you did. 45% to 50% of your 1RM would be fine. The intensity and volume should dramatically decrease as well.

Gallowmere1984

Personally, I keep my accessories in the 60-65% range on deload weeks. Considering how much I hate rest days and reducing weight at all, I'm shocked I've stuck with 5/3/1 as long as I have.

deputy_randolph

Powerlifting coach has me deload on accessories during deload...I lower weight fairly significantly and do 3x5 vs. 3x8.

ETA: I generally lower weight to 50-60%.

jemhh

I do all sets at 40/50/60%. I normally collapse 4 days into 2 because I don't feel like such a short workout is worth the extra showers.

Chieflrg

There are several ways to deload. There is no wrong deload as long as it works for you and your form is on point.

Some people reduce...
Reps.
Sets.
Intensity.
Literally take off a day or week.

Wendler's Beyond 5/3/1 gives many options. I currently utilizing a high intensity/low volume deload.

Generally speaking your accessories shouldn't kill your main work only improve it. Even if you want to take a break from accessories on deload or non deload weeks and you feel it will improve your main lifts, there is nothing wrong with that.

firef1y72

Thanks for all the feedback

TresaAswegan wrote: »

Stalling on OHP probably has more to do with the fact that OHP is a tricky little bugger to increase, rather than not deloading your accessories.
I'm not saying don't deload everything, just that OHP is super easy to stall out, and the lack of deload is probably not the cause for that.

I know I shouldn't get stressed about it, but yes OHP is flaming hard. Stalling at a pathetic 20kg for weeks was why I moved over to 5/3/1 and I guess the fact I'd been progressing for the last 3 months meant the stall last week was a bit of a bummer and I wasn't looking at the big picture (increased 1rpm to 29kg and failed on 30kg so 50% improvement)

Gallowmere1984 wrote: »

Personally, I keep my accessories in the 60-65% range on deload weeks. Considering how much I hate rest days and reducing weight at all, I'm shocked I've stuck with 5/3/1 as long as I have.

I hate deload weeks, feels like I've just warmed up and it's time to stop.

jemhh wrote: »

I do all sets at 40/50/60%. I normally collapse 4 days into 2 because I don't feel like such a short workout is worth the extra showers.

I only get the 2 days a week anyway but have to admit that on deload week I tend to do all four lifts on just one day then do my scheduled accessory lifts on the second day along with some extra cardio.

Anyway decided to cut all accessories this cycle, just to see what happens, but continue with my classes and work with my PT for 30 minx2 to work on total body conditioning (we did upper and lower body exercises on trx yesterday and tomorrow it's going to be a mini circuit).

StealthHealth

5/3/1 book specifies no accessories on deload week.