deload?

christinehetz80

I'm going to be wrapping up my 3rd week of stronglifts. I FREAKIN' LOVE LOVE LOVE it! However, I've gone through Mehdi's site and went through the topics here....is there a recommended deload week? If so do you just skip the week of lifting?

I'll make this a 2 part question. I am training for a half. I generally run in the ams and lift in the evenings it works best for my schedule however, on the days that I have to do both at the same time should I do the run first or lift first or it doesn't matter?

Thanks in advance for any help/advice?

tameko2

I haven't found anything on his site (although I didn't look THAT hard) but generally I believe 8-12 weeks is recommended. I'd say, see how you feel and also if you have vacations or anything like that set up.

If you feel good I'd just do a deloaded weight amount one week - keep the movements going but take it easy. If you're starting to feel tired/struggling/the idea of squatting just makes you want to cry some days then take a week totally off (do something different maybe). Or if you're going on vacation anyway then, no big deal, built in rest week.

On the days you do both, do whatever you need to succeed at. If you are running to train for some event and that is your main focus, run first, and expect your lifting to be a little weaker (Especially squatting - maybe even maintain weight). If you care more about strength gains and are just running for general fitness, run after.

christinehetz80

Thank you!!!!!!!! Both answers make perfect sense!!!!!!!!!

tameko2

For the record, my lifting partner and I discussed doing a deloaded day or a day off every 3-4 weeks last night. Once the weights get really heavy it seems like we started burning out a lot faster - we took last week off and we felt so much better last night. I don't think we'll be taking a week off all the time but we're going to start experimenting with regularly deloaded days or 1 additional day off (so we have 4 rest days blocked out together one week instead of 2).

Er, just for squats actually, nothing else is quite as devastatingly strenuous on your whole body.

ishtar13

I just took three days in a row off this week because I just couldn't face squats yesterday, so I totally understand.

Qarol

I did this for deadlifts, oddly enough. I got to 145 lbs and tweaked my back. Now I have a slight irrational fear about hurting myself again. I deloaded to 120 lbs. Then even that wasn't fun. I was dreading deadlifts, and that just won't do. So I deloaded again and am moving up more slowly now (with my fractional plates).

Phoenix59

I just took three days in a row off this week because I just couldn't face squats yesterday, so I totally understand.

This was me yesterday. I'll be back at in on Monday, though.