Facing my first Deload week
Cylphin60
Posts: 863 Member
I've seen deloading mentioned all over the place, but I always associated it with guys and gals who were crushing it in the gym everyday body building/power lifting. I stumbled across this from Mark's Daily Apple:
http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/#axzz2hLHPdKHs
So I was wrong about what a deload is and who should do it, but now I feel like a slacker, and the week has just started what the heck lol.
Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/#axzz2hLHPdKHs
So I was wrong about what a deload is and who should do it, but now I feel like a slacker, and the week has just started what the heck lol.
Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
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Replies
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I hate deloading and should do it
I tend to avoid the gym and just walk the dog more ..because if I'm in the gym my mental dialogue will go doolally and I'll end up lifting if the rack is free or just sneaking in a few sets cos it can't hurt can it.
But I do count resting for injury a deload which is wrong I assume
Sometimes I feel I stumble from one concept to another getting them all slightly wrong
I'll deload Christmas week1 -
You've just described my whole journeyI hate deloading and should do it
I tend to avoid the gym and just walk the dog more ..because if I'm in the gym my mental dialogue will go doolally and I'll end up lifting if the rack is free or just sneaking in a few sets cos it can't hurt can it.
But I do count resting for injury a deload which is wrong I assume
Sometimes I feel I stumble from one concept to another getting them all slightly wrong
I'll deload Christmas week
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I started 5/3/1 three weeks ago and start my first deload week on Tuesday, it's going to be really strange not trying to push that extra rep and working with such light weights but I'm hoping it'll not only help me increase strength for the next cycle but also let me drop some of the 3lb water weight I'm still carrying after last week's heavier sessions.1
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I follow the basics of the deload as descried in the the link you posted.
At my age with my progressive joint disease if I don't deload, not only will I not progress in lifting, I will have to take months off from lifting weights, but also normal activities in life such as driving a car or carrying groceries from the car.
I write a deload into my program every twelve days because I lift 340 days a year.
Depending on how my body/joints feels I'll either drop the weight down to 60% of my working weight and keep my reps/sets the same or sometimes just drop the weight to 85% and drop a set.
The key is to find what works for you and your goals.
The great benefit of a deload is you can work on form/cues a great deal without taxing your CNS depending on how you program it. Better form will essentially mean that we will have better lifts at our working weight.
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I started 5/3/1 three weeks ago and start my first deload week on Tuesday, it's going to be really strange not trying to push that extra rep and working with such light weights but I'm hoping it'll not only help me increase strength for the next cycle but also let me drop some of the 3lb water weight I'm still carrying after last week's heavier sessions.
That's what I'm hoping for too. I recently upped my weight and reps together, so it's probably water weight I'm carrying now. Thanks for the tips.0 -
I follow the basics of the deload as descried in the the link you posted.
At my age with my progressive joint disease if I don't deload, not only will I not progress in lifting, I will have to take months off from lifting weights, but also normal activities in life such as driving a car or carrying groceries from the car.
I write a deload into my program every twelve days because I lift 340 days a year.
Depending on how my body/joints feels I'll either drop the weight down to 60% of my working weight and keep my reps/sets the same or sometimes just drop the weight to 85% and drop a set.
The key is to find what works for you and your goals.
The great benefit of a deload is you can work on form/cues a great deal without taxing your CNS depending on how you program it. Better form will essentially mean that we will have better lifts at our working weight.
You're facing a tougher barrier than I am for sure. I have to admit I'm a little embarrassed at not digging into the info a bit more on deloads, but I think you folks are affirming that's what I need to work into my routine. I'm more than familiar with the plateaus, but I just haven't been able to push past this last one.
I think I'll go half the week just resting and stretching/walking etc, and then follow your example with the 60% for the rest of the week and see how that works.
Thanks for the share and tips. 1 -
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That's what I'm hoping for. I'm still a newbie in a lot of ways - I mean, who would have thought there was so much to learn just about lifting weights? lol, but right now I'm planning on every 6 weeks. Time will tell though.GuitarJerry wrote: »I can't remember what Mark prescribes for deload. But, there are several ways to do it. I typically cut the weight down to about 50% and do all the required sets and reps. There are other ways of doing it, but that's the method I like.
However, I don't do it on any schedule. I do it when I feel like i need it.
I also allow vacations to be a complete "no workout" zone. It gives me complete relaxation and allows my body to rest once or twice a year.
Deloading feels weird, but it is essential. Do it. You'll feel great at the end of the week, and you'll want to go kill it in the gym.
Thanks
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I deload when my coach tells me to. I usually spend the first couple days cranky and grumpy about having to deload but end the week excited to get back to it.1
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Yes. I always lift on deload weeks. Usually I'll deload after amping up volume and going into an intensity block or after a good 12 week cycle. It can be a little boring but your body will thank you and you'll feel really fresh starting back again. My coach tends to program my deloads so that the volume is way low, but the weight isn't that light...so I tend to have a little fun still because I see weight on the bar. I'm just gonna hit it for 3 singles instead of 5 doubles or something.0
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Willbenchforcupcakes wrote: »I deload when my coach tells me to. I usually spend the first couple days cranky and grumpy about having to deload but end the week excited to get back to it.
LoL, Yeah I can already see that incoming. 0 -
I had to deload my squats for like...6 weeks. Ego crushed. Gotta do it though.1
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One day I was squatting and just not hitting below parallel. I was squatting weight that should have been relatively easy...like 180lbs. But everything felt heavy and uncomfortable. I had not been squatting that high since I was a newb. Even 150lbs was a struggle. I had been going through a lot of stress but this was still happening during a week I had off of work, visiting my parents in the country, stress free. I dunno.
I reduced all training weight to 55-60% my first week and then kept upping it slowly. I finally got back to 190 this week. It was easy and low. Think I'm back in the game.0 -
Wishing you all the best! And thanks for filling me in on that. What you're describing is very similar to what I was feeling, that led to me searching for answers and finding out more about deloads. You just inspired me.
One day I was squatting and just not hitting below parallel. I was squatting weight that should have been relatively easy...like 180lbs. But everything felt heavy and uncomfortable. I had not been squatting that high since I was a newb. Even 150lbs was a struggle. I had been going through a lot of stress but this was still happening during a week I had off of work, visiting my parents in the country, stress free. I dunno.
I reduced all training weight to 55-60% my first week and then kept upping it slowly. I finally got back to 190 this week. It was easy and low. Think I'm back in the game.
Cheers
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Wishing you all the best! And thanks for filling me in on that. What you're describing is very similar to what I was feeling, that led to me searching for answers and finding out more about deloads. You just inspired me.
One day I was squatting and just not hitting below parallel. I was squatting weight that should have been relatively easy...like 180lbs. But everything felt heavy and uncomfortable. I had not been squatting that high since I was a newb. Even 150lbs was a struggle. I had been going through a lot of stress but this was still happening during a week I had off of work, visiting my parents in the country, stress free. I dunno.
I reduced all training weight to 55-60% my first week and then kept upping it slowly. I finally got back to 190 this week. It was easy and low. Think I'm back in the game.
Cheers
Cheers to you! Our bodies are not machines. They need extra care hehe.0 -
That they do! Thanks
Wishing you all the best! And thanks for filling me in on that. What you're describing is very similar to what I was feeling, that led to me searching for answers and finding out more about deloads. You just inspired me.
One day I was squatting and just not hitting below parallel. I was squatting weight that should have been relatively easy...like 180lbs. But everything felt heavy and uncomfortable. I had not been squatting that high since I was a newb. Even 150lbs was a struggle. I had been going through a lot of stress but this was still happening during a week I had off of work, visiting my parents in the country, stress free. I dunno.
I reduced all training weight to 55-60% my first week and then kept upping it slowly. I finally got back to 190 this week. It was easy and low. Think I'm back in the game.
Cheers
Cheers to you! Our bodies are not machines. They need extra care hehe.
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For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.3
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Gallowmere1984 wrote: »For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.
I don't think Beyond was out back in the day when I ran it. I hated deloading ever 4 weeks. This makes more sense to me.0 -
Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
i'm doing 5/3/1 so i just follow the basic template. it means doing straight sets of 5 with the same lifts, but at 'ridiculous' low weights compared with the rest of the time. i do relate to the restlessness during total no-lift, so this is working out better for me. i usually feel like i earned it, even though sometimes i'm not totally sure that i did
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Ha! I know that one lol. Thanks for the input. I'm almost through my first day and, geeeze I think I'm having withdrawals lol! I haven't taken more than 1 full day off for almost a year. I think I'm going to follow what you folks are doing and hit some sets at 50% or so tomorrow, then another day off and play it by ear from there.canadianlbs wrote: »Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
i'm doing 5/3/1 so i just follow the basic template. it means doing straight sets of 5 with the same lifts, but at 'ridiculous' low weights compared with the rest of the time. i do relate to the restlessness during total no-lift, so this is working out better for me. i usually feel like i earned it, even though sometimes i'm not totally sure that i did1 -
Gallowmere1984 wrote: »For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.
I don't think Beyond was out back in the day when I ran it. I hated deloading ever 4 weeks. This makes more sense to me.
A lot of people felt that the 4th week deload was too frequent, sp apparently Jim spent a few cycles toying with different stuff to come up with the 7th week, and noticed no difference in recovery or progression. I'd recommend Beyond to anyone who tried and liked the original 5/3/1, because he came up with a LOT of different ways to program the stuff, based upon individual goals.0 -
Gallowmere1984 wrote: »For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.
Ah, now I'm tempted to just start my 2nd cycle tomorrow, the weights will still be lower than I was doing with 5x5 and I've dropped virtually all the water weight from last week.0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.
I don't think Beyond was out back in the day when I ran it. I hated deloading ever 4 weeks. This makes more sense to me.
A lot of people felt that the 4th week deload was too frequent, sp apparently Jim spent a few cycles toying with different stuff to come up with the 7th week, and noticed no difference in recovery or progression. I'd recommend Beyond to anyone who tried and liked the original 5/3/1, because he came up with a LOT of different ways to program the stuff, based upon individual goals.
I like the 4th wk deload, I usually hit the pool harder during that week and stretch out those muscles1 -
I've seen deloading mentioned all over the place, but I always associated it with guys and gals who were crushing it in the gym everyday body building/power lifting. I stumbled across this from Mark's Daily Apple:
http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/#axzz2hLHPdKHs
So I was wrong about what a deload is and who should do it, but now I feel like a slacker, and the week has just started what the heck lol.
Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
You may be surprised at how mush better you lift after a deload week. It's usually after those that I hit new PRs.1 -
I've seen deloading mentioned all over the place, but I always associated it with guys and gals who were crushing it in the gym everyday body building/power lifting. I stumbled across this from Mark's Daily Apple:
http://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/#axzz2hLHPdKHs
So I was wrong about what a deload is and who should do it, but now I feel like a slacker, and the week has just started what the heck lol.
Do you folks still hit the gym on deload weeks and just keep it light as the author suggests?
You may be surprised at how mush better you lift after a deload week. It's usually after those that I hit new PRs.
Today is my 2nd day, and I did a light circuit, 50% weight with double reps and it felt great. I didn't know what was missing, but this is obviously it. Learn as I go. 1 -
davidcliff wrote: »Gallowmere1984 wrote: »Gallowmere1984 wrote: »For those running 5/3/1, you can deload every two cycles instead of every one, as per Wendler in Beyond 5/3/1. Basically, take it by feel. You would still up your upper body TMs by 5, and lower body TMs by 10 after the third week though. You are just turning the whole thing from 4 weeks to 7, and everything else remains the same.
I don't think Beyond was out back in the day when I ran it. I hated deloading ever 4 weeks. This makes more sense to me.
A lot of people felt that the 4th week deload was too frequent, sp apparently Jim spent a few cycles toying with different stuff to come up with the 7th week, and noticed no difference in recovery or progression. I'd recommend Beyond to anyone who tried and liked the original 5/3/1, because he came up with a LOT of different ways to program the stuff, based upon individual goals.
I like the 4th wk deload, I usually hit the pool harder during that week and stretch out those muscles
Oh yeah, it definitely works great for some, especially those who are really active outside of training. It's more an optional thing, and I've seen quite a few people alternate between the 4th week and 7th week formats, depending upon how they feel, or whatever they may have going on.1 -
We'll get through this together lol0
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I work in four week blocks and deload every fifth week. I don't go to the gym and I don't do any heavy training on the bike...I just take it easy. If I ride, I keep it at a recovery pace, but I'm more inclined to just go for walks and do some yoga during a deload.
I pretty much always come back stronger in the weight room and faster on the bike.0 -
cwolfman13 wrote: »I work in four week blocks and deload every fifth week. I don't go to the gym and I don't do any heavy training on the bike...I just take it easy. If I ride, I keep it at a recovery pace, but I'm more inclined to just go for walks and do some yoga during a deload.
I pretty much always come back stronger in the weight room and faster on the bike.
That's what I'm hoping for. I still don't know what I'm really doing regarding how often, but that will come with time I reckon. I wish I had known about it a year ago though. Hey, better a little late than never.0
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