Resting Cues

smittybuilt19

How do you know when it is time to rest?

I'm in week 12 of SL 5x5, I've only had one reset (OHP) and another close reset (squat) that I avoided yesterday with extremely long set breaks (8-9 minutes).

I am tired. Problem is, I don't know if it is mental or physical or both. Part of me feels like I have been telling myself "week 12, week 12" as if it were an end point (it will be a re-evaluation point, however, not an end by no means).

In order to not fail squat I've had to implement super long rest periods which are making my sessions extremely inconvenient. I know somethings gotta give.

How do you all differentiate between needing a legitimate break vs. your mind just telling you so?

(if I do break, I plan to run my same routine at approx 60-70% max for a week, thoughts?)

jimmmer

How hard are you cutting?

You may need a deload. Listen to your body.

Any of these sound familiar:

1) Everything's becoming an effort.
2) Mood going south.
3) Sleep crappy.
4) Elevated resting heart rate.
5) Weakened grip.

Cut back to 70-80% and ramp back up. If you're cutting hard, then maybe increase the cals for a week or two to maintenance or thereabouts.

The aim is to get stronger after all and prolonged cutting + pushing yourself too hard ends up with you starting to get weaker and questioning your own sanity. Be kind to yourself!

ETA: knowing whether you should back off or not - whether you can listen to yourself, or not - is a skill. You pick it up as you go along. Normally after the first few times of pushing on and regretting it, you learn to see the signs and respond accordingly!

accelerashawn

I agree with jimmmmmer

I get rid of the mental demotivation with a preworkout sometimes... Like when I come home from work and say "there's no way in hell i'm going to the gym today..." Then i take the Pre and a few minutes later..."Well, can't waste the pre-workout...that shiz is expensive" Then i go have a super awesome lift.

I'll ultimately take a day off when everythign hurts and I don't feel fully recovered. You just have to listen to yourself...not to your mind but to your body. Program the mind, fuel the body. Dunno what that means but it sounded cool in my head.

LolBroScience

I usually need a deload every 5-6 weeks.

Some personal signs:

Joints begin to ache
Reps feel slow with weight that is sub max effort (grindy)
Decreased motivation

jimmmer

I usually need a deload every 5-6 weeks.

Some personal signs:

Joints begin to ache
Reps feel slow with weight that is sub max effort (grindy)
Decreased motivation

^These too. I also get the achey joints...

smittybuilt19

How hard are you cutting?

> I have been so lax in weighing that I'm not sure if I'm even cutting, according to the scale I have gained approx 5-8 lbs in the past month. Not sure if true or not. I have resolved to begin eating with more purpose as well as weighing again.


Any of these sound familiar:

1) Everything's becoming an effort.
2) Mood going south.
3) Sleep crappy.
4) Elevated resting heart rate.
5) Weakened grip.

> Yes to all, number 1 most definitely.

Cut back to 70-80% and ramp back up. If you're cutting hard, then maybe increase the cals for a week or two to maintenance or thereabouts.

> Between job/school/workout changes over the past two years I have yet to find maintenance

smittybuilt19

I feel like 12 weeks of lifting (last 5-6 being heavy) may warrant a break, but like I said wasn't sure if was just in my head or me being a sissy.

Or actually needing it.

LolBroScience

How has your sleep been?
How do you handle stress/anxiety?

jimmmer

I feel like 12 weeks of lifting (last 5-6 being heavy) may warrant a break, but like I said wasn't sure if was just in my head or me being a sissy.

Or actually needing it.

Just back off a bit for a week. You'll be able to ramp it up again in no time and you'll come back hungrier for it.

smittybuilt19

How has your sleep been?
How do you handle stress/anxiety?

Sleep is almost always excellent, unfortunately only about 6.5 to 7 hours.

Ha, not well. Recently found out I have anxiety and am now being medicated for it. For example, I used to sing and play music all the time on stage in front of folks. I was watching a show this weekend and called up on stage during a music break for a novelty game ( time filler) and was sick for the rest of the evening from being up on stage. Not good.

smittybuilt19

I feel like 12 weeks of lifting (last 5-6 being heavy) may warrant a break, but like I said wasn't sure if was just in my head or me being a sissy.

Or actually needing it.

Just back off a bit for a week. You'll be able to ramp it up again in no time and you'll come back hungrier for it.

I really wanted to test 1RM. I wonder how a 70% deload week would affect next weeks 1rm attempts?

LolBroScience

I feel like 12 weeks of lifting (last 5-6 being heavy) may warrant a break, but like I said wasn't sure if was just in my head or me being a sissy.

Or actually needing it.

Just back off a bit for a week. You'll be able to ramp it up again in no time and you'll come back hungrier for it.

I really wanted to test 1RM. I wonder how a 70% deload week would affect next weeks 1rm attempts?

Typically you would deload leading up to a 1rm attempt, a meet etc. So, it shouldn't effect it negatively.

I would also agree with just backing off a bit. It won't hinder your progress.. If you don't do it now, you'll do it in the future anyway.

smittybuilt19

^^True. Thanks all for the advice.

suremeansyes

You need to deload your squats. If you would've taken your normal rests indicated in the program, you'd probably have missed a rep or two. And that's okay.

I've made serious strength gains using SL5x5 and I've had several fails (a couple on squats, few times on OHP including a deload, a few times on rows including a deload, once on deads). If you don't follow the program, you don't know exactly how well it's working because you aren't being consistent.

Needing a break or failing a rep doesn't make you a sissy.

Stage14

^This.^

Follow the program, including rest times, and deloading as needed according to the program. You'll end up with bigger gains and shorter plateaus.

I also take a week off everY 8 to 12 weeks, depending on how I'm feeling and my progress. Remember it isn't just muscles involved in weight lifting. You're stressing your nervous system and skeletal system too, and those need the occasional longer recovery period to fully repair.

smittybuilt19

You need to deload your squats. If you would've taken your normal rests indicated in the program, you'd probably have missed a rep or two. And that's okay.

I've made serious strength gains using SL5x5 and I've had several fails (a couple on squats, few times on OHP including a deload, a few times on rows including a deload, once on deads). If you don't follow the program, you don't know exactly how well it's working because you aren't being consistent.

Needing a break or failing a rep doesn't make you a sissy.

This actually hit me last night, I thought if I remembered correctly the iPhone app says, "if that was easy rest 90 secs, if hard rest 3 minutes." I then thought dang at the rate I'm going I could end up taking 15 minutes between sets and that is definitely not how the program is designed.

Thank you for reminding me of that.

PS. Had an OHP PR today. 100 lbs. 5x5 cha ching.

smittybuilt19

Thanks Stage14.