Do I need a week off?

3laine75

So, I've been strength training for a little under a year now (still consider myself a beginner).

I started off with starting strength then moved on to wendlers 5/3/1. Much as I enjoy wendlers, I get very frustrated that I keep stalling out on my squat (stalled around the 60kg mark on both programmes).

I noticed another member on here had done and enjoyed smolov so I have been giving it a go (but kept my OHP and bench days too). I managed the intro fine and have moved on to the base mesocycle. Week 2, workout 3 (62.5 7x5) was last night and I failed spectacularly (workout 2 was not great either).

My question is, do I try week 2 again next week, go back to wendlers or do I need a rest?

I haven't taken a full week off for at least 4 months and just realised that I don't know if there is a set number of weeks you should train for before taking a break.

I'd prefer to keep training as I am doing my first 'bulk' at the moment and don't really want to interrupt that but I don't want to do more harm than good. I'm planning to reach 160lb (155 ATM with 250 surplus) before cutting.

Sorry, that was longer than I intended - so, keep going or have a longer, than normal, recovery break?

Any advice greatly appreciated, thanks.

DavPul

Since it varies by routine intensity, frequency and nutrition, there's not really a set time for when to take a break. But 4 months, smolov, and repeated pr attempts probably indicates that you're due.

As a general rule, by the time i start thinking I need a week off I'm about 2 weeks past due. I keep that in mind otherwise I put it off for 3 more weeks while I try to reach some arbitrary goal....and end up getting hurt

gypsy_spirit

DavPul's advice is spot on. I have been lifting for 18 months and in the beginning I didn't see the need for rest weeks. Now that I have progressed in weight, I know it's important and he's right - when I realize it - it's already past due.

Set a schedule for rest weeks and see if that helps. Looks like you have diet and protein intake under control. Good luck.

3laine75

Thanks for that guys.

I've heard it's really easy to get put off while doing your first bulk - that's why I'm swithering. Not entirely sure if I'm just making excuses or if I genuinely need the break.