Deloading is so humbling! :(

singingflutelady · February 2016

I am currently working to fix a few things in my squat form so today I started a major deload. It was needed and I feel like today was productive even though I was only squatting 70 lbs which is less than half what I was doing before. I know that in the long run this will make me stronger and less prone to injury but it is soooo humbling. I had two trainers watch my form and they had no additional corrections so I think I've got this. I just have to reload slowly and steadily to keep my form in check. I have a tendency to reload too quickly. Anyone else go through major deloads? How do you keep from getting depressed about it.

MommyMeggo · February 2016

Congrats on your checked form-and your loaded weight!! Thats great.
I havent gotten up to high numbers yet but have been feeling run down for the last week from lack of sleep with a sick baby. I tried to lift yesterday and thankfully he woke up after my first set so I couldn't finish. What I have been squatting seemed SO much heavier than the last few work outs (at the same weight). My knees were buckling inward. So I think Im going to deload for tonight's work out and begin again- Ill be back up in no time, as will you!
Im still a total newb so I cant offer experienced advise other than - its not a race. Keep kicking butt!!

juliewatkin · February 2016

I have scheduled deloads every 10 weeks or so. Our cycles are 10 weeks. We start lightish weight/higher volume. Over the course of 9 weeks volume drops and intensity builds. Week 10 is super light/low volume like the week leading into a meet.

I never used to schedule deload weeks but have found them helpful for recovery. I've also done the same when injured. I'll find alternate things to do. I find it more boring than anything.

RoxieDawn · February 2016

Yep been there and done that. The deload was only hard first go around. When it was over and the next day I was actually feeling refreshed.

At first all though I kept telling my self was that I was, but I knew (and I mentally prepared myself before hand) that deloading was presenting my self with better muscle contraction, better form and def overall benefit from the exercise as if the heavy really did not matter any more.

I think you will be amazed how quickly you get back to your heavy. Take it easy and just enjoy the true integrity of the exercise and its benefits.

ew_david · February 2016

I had to do a major deload on deadlifts and squats when I came back from a back injury a few weeks ago. It's definitely a blow to the ego, but I'm getting back to where I was. Really, I'm just happy to be lifting again. I'm paying closer attention to my form and stretching a LOT more than I used to...which was almost never.

giantrobot_powerlifting · February 2016

I'm currently running my own volume approach of 5/3/1 (bench & squat 3x week, deadlift 1x week) but in the 351 format with BBB with a deload every 4th week and I tell you something, they are welcome deloads. In fact, I look forward to them. Gives me some pause and a chance to recoup, before pushing on. It also gives me a chance to try other things and other lifts if I so choose - or just rest my butt.

piperdown44 · February 2016

Most programs I run have a deload built into them. It's taken me a while to really get the value of them because I found them sooooooooooo boring. But heck, after the deload week, getting into a new cycle was great. Aches and pains gone and I feel really good.
So, while deloads are still boring, I follow them to a T and reap the benefits.

giantrobot_powerlifting · February 2016

Usually on my deloads, I will do all lifts in one session. Squat, bench, deadlift and leave out accessories -- much less boring that way and you get a full body work out. Come back the next day, or two days later, and do accessories if I feel the need.

nossmf · February 2016

I had to cut way back on weights after injuring my shoulder, but I don't consider that a true deload. That occurred a few years back. I'd increased my squat 1RM to a shaky 315. For two months I backed off and did sets of 225, working on form and volume. After two months I tried 315 again, and lo and behold, I ripped off a quick set of 5, and had increased my 1RM to 375. You absolutely can become stronger without focusing only on max-weight sets.

Chieflrg · February 2016

I run a bastardized version of Wendler's. I hit gym and do at least one leg main lift everyday at 50-75% of my working sets.

I deload for four days after every twelve days. It a perfect time to work my form with more volume on my accessory lifts, get some extra yoga in for the aches, and give the body some rest from the heavy.

Willbenchforcupcakes · February 2016

My squats and my deadlift have been deloaded since I injured myself at the beginning of May last year.

At first it sucked. It really really sucked. I cried for a good hour when in June I left 70kg on the ground and realized I had to drop down to just bench only at provincials. And then I realized, I could either fight against my restrictions and wind up hurting myself worse, or I could be grateful that I could still bench, and that bench only is a thing. If I only had one good lift left, at least it was the one I could still compete in.

When my SI joints were taking forever to settle down, I asked myself if I would be okay just benching, for a year, two years, however long it took. And the answer was yes.

Right now, I have full blessing from physio and Chiro to reload as quickly as I want to, but my coach and I have agreed to a very slow, gradual reload. Maybe if be pushing for a faster reload if it was feeling like my strength had disappeared, but sets and reps at any given percentage that I'm currently doing feel right. 50% feels like 50%, etc. I know I'm in for work to regain my top top end, but I'm happy to put in that work.

As for regularly scheduled deloads, whenever my coach hands them to me. He's usually very on top of when I need one and recognizes that fact before I do.

nakis623 · February 2016

Just Started a Strength Program over 6 Weeks ago, and I am not a newbie to lifting in general. Anyway, I have made lots of progress and gained a lot of strength. My form looks better than it ever has, but it's still not good enough; Not good enough to keep me from getting injured ; not good enough for me to keep adding weight, so I decided to work on the things I need to work on; keep lifting but not to add any more weight. I felt crappy at first until I realized how far I came.

Deloading is so humbling! :(

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