Ideas re:lifting, running, tapering, 5/3/1ing etc

sjohnny

Alright. Here's my deal right now. Currently I'm following a 5/3/1 schedule for lifting. Due to poor planning this week we're experiencing right here and now is the scheduled deload week (making next week the "5" week). I have a half-marathon next Sunday (the 17th, not the premier of Walking Dead Day) which means if I follow the 5/3/1 schedule I'll be at the end of my "5" week right before my half. I am woefully undertrained for my half anyway (injuries and *kitten*) and believe doing a week of heavy lifts will likely be detrimental to my performance.

So. My questions:
I've pretty much decided not to start my "5" week next Monday (2/11) but should I just follow the schedule and do a repeat of "deload week" or do something different? I already have a running schedule for next week - getting less challenging as the week goes on.

The week after the half should I do the "5" week just as I would have had I not had two weeks of deload or whatever? Or should I alter the weights or something?

Thanks!

ArroganceInStep

If you're worried about lifting interfering with your running and running is the priority, cut back on lifting. There's nothing wrong with taking 2 deloads in a row. Another option is to cut back on the assistance work. Or skip the deload week so you're only doing 3s next week.

Capt_Apollo

someone suggested to me to break it up into a 3 day cycle if you are having trouble making it to the gym to lift 4 days a week, plus cardio.

For example:

Monday ohp 5
wednesday dead lift 5
friday chest press 5

monday squat 5
wednesday ohp 3
friday dead lift 3

etc

sjohnny

someone suggested to me to break it up into a 3 day cycle if you are having trouble making it to the gym to lift 4 days a week, plus cardio.

For example:

Monday ohp 5
wednesday dead lift 5
friday chest press 5

monday squat 5
wednesday ohp 3
friday dead lift 3

etc

Under normal circumstances I have no issue with the 4 days of lifting plus running. Just have concerns specific to the week before this half.

sjohnny

If you're worried about lifting interfering with your running and running is the priority, cut back on lifting. There's nothing wrong with taking 2 deloads in a row. Another option is to cut back on the assistance work. Or skip the deload week so you're only doing 3s next week.

Skipping the assistance and just doing the deload sets sounds like a pretty good plan. I don't want to do nothing I just don't want to do anything that will require too much recovery.

Chief_Rocka

I would have done something moderate-heavy week 1, and then deloaded week 2, but I suppose it's too late for that.

sjohnny

I would have done something moderate-heavy week 1, and then deloaded week 2, but I suppose it's too late for that.

Yeah. I wasn't thinking. Blindly following the schedule at that point and didn't realize until it was too late.

ETA: I actually still have deadlift and bench left this week and I may do those moderately heavy and deload next week.

Sarauk2sf

If I have times where the scheduled weeks do not fit into my plans, I either repeat one of the weeks (week 2 probably makes the most sense usually) or just throw some other work in, depending on what is going on or what needs work so I effectively delay deload week.

sjohnny

If I have times where the scheduled weeks do not fit into my plans, I either repeat one of the weeks (week 2 probably makes the most sense usually) or just throw some other work in, depending on what is going on or what needs work so I effectively delay deload week.

Had I been thinking that would have been the thing to do - week two twice.

SideSteel

Honestly given your performance concerns for your upcoming run, I'd just repeat the deload at this point. Make it productive by working on your techniques/etc. In the grand scheme of things it sounds to me like your performance at this run is more important than 1 week in your lifting cycle.

sjohnny

Honestly given your performance concerns for your upcoming run, I'd just repeat the deload at this point. Make it productive by working on your techniques/etc. In the grand scheme of things it sounds to me like your performance at this run is more important than 1 week in your lifting cycle.

Definitely. I think I'll go a little heavier on the rest of this week and do the regular deload next week and then pick up where I left off the week after the run.


Thanks, everyone!