Planned versus reactive Deloads

84creative

Originally I had a deload week planned for every 5th week of a mesocycle but after listening to a Greg Knuckles podcast I’ve decided to extend it to every 8 weeks. On the podcast Greg mentions deloading when you feel you need to deload (weight and reps going down etc to reduce fatigue).

What do you guys do. I’ve been training for around 18 weeks now and not lifting that heavy so wonder if my body actually needs deloads at this beginner lifter stage?

My current workout is as follows and I’ll be adding weight to next weeks workout to hit failure for each set.

Then I’ll be moving to the 10 to 20 rep range for the next 4 week mesocycle working from 3 RIR to 0RIR over that 4 week period.

Monday

Dumbell Bench Press
36.5kg each (0.5, 2.5, 4, 10 / 5, 5, 4, 2.5, 0.5 + 2.5 bar)
10 (1RIR)
9 (1RIR)
7 (1RIR)
6 (1RIR)
5 (1RIR)
36 reps
5 to 10 rep range

Single Arm Lying Tricep Extension
18.5kg each (0.5, 2.5, 5 / 5, 2.5, 0.5 + 2.5 bar)
7 (1RIR)
6 (1RIR)
5 (1RIR)
18 reps
5 to 7 rep range

Lateral Raises
6.5kg each (2 / 2 + 2.5 bar)
20 (1RIR)
18 (1RIR)
16 (1RIR)
14 (1RIR)
68 reps in total
14 to 20 rep range

Wednesday or Friday

Chin ups
Bodyweight
8 (2RIR)
7 (1RIR)
6 (1RIR)
5 (0RIR)
26 reps
5 to 8 rep range

Dumbbell Bicep Curls
20.5kg each (5, 4 / 4, 5 + 2.5 bar)
7 (1RIR)
5 (1RIR)
4 (1RIR)
4 (1RIR)
16 reps
4 to 7 range

Dumbbell High Pull
9kg each (1.25, 2 / 2, 1.25 + 2.5 bar)
22 (3RIR)
22 (3RIR)
19 (3RIR)
19 (3RIR)

Friday or Wednesday

Reverse Grip Dumbbell Bench Press
29.5kg each (2, 2.5, 5, 4 / 4, 5, 2.5, 2 + 2.5 bar)
14 (1RIR)
13 (1RIR)
12 (1RIR)
9 (1RIR)
8 (1RIR)
45 reps
8 to 14 rep range

Bent over rows
29.5kg each (2, 2.5, 5, 4 / 4, 5, 2.5, 2 + 2.5 bar)
13 (1RIR)
12 (1RIR)
10 (1RIR)
9 (1RIR)
44 reps
9 to 13 rep range

Hammer Curl
20.5kg each (5, 4 / 4, 5 + 2.5 bar)
8 1RIR)
6 (1RIR)
5 (1RIR)
4 (1RIR)
19 reps
4 to 8 rep range

Lying Barbell Tricep Extension
34kg each (2 2.5, 10 / 10, 2.5, 2 + 5 bar)
9 (1RIR)
8 (1RIR)
8 (1RIR)
7 (1RIR)
32 reps
7 to 9 rep range

Bent Over Row (Elbows out)
12.5kg each (5 / 5 + 2.5 bar)
24 (2RIR)
19 (2RIR)
18 (2RIR)
18 (2RIR)
79 reps
18 to 24 range

maybe1pe

I personally do planned deloads.
Even if I don't feel like I need it I feel like my performance has always increased after taking one.

For me whether I "feel" like I need it is not a direct correlation to my body actually needing it.

84creative

@maybe1pe I guess feelng like a need one is different to actually needing one to help my body to fully recover from Training.

I’m happy to give it a try as opposed to not taking a break if it helps to keep me injury free.

quiksylver296

My coach and I plan my deloads, but it's more like every 12 weeks depending on my training cycle.

Chieflrg

I either program a washout and/or a high intensity deload for myself/my lifters between blocks or the start of a block in all my templates currently.

Sometimes I have a high intensity deload about two thirds into a template as well depending on the goal or person and how they respond to a training block.

Alia_R

Finally, a decent thread about this! I just finished my deload phase...

Pipsqueak1965

What does RIR mean please?

84creative

Pipsqueak1965 wrote: »

What does RIR mean please?

Reps in reserve. Week one was 3 reps in reserve or 3 reps off failure. I then add weight to bring the reps in reserve down by 1 each week. Week 4 is 0RIR, which is taking all sets to failure.