PDA

View Full Version : Do I have the right idea with my 5/3/1 deload?



Andre518
06-01-2009, 09:52 AM
Today was my first day of my deload week of my 1st wave and was wondering if I have the correct formula for it. Today was Miltary Press so what I did was:

Warm up
40% x 5
50% x 5
60% x 3

Work set
40% x 5
50% x 5
60% x 5

Assist work
60% 5 x 10
chin ups
5 x 10

bladelol
06-01-2009, 10:03 AM
just buy the book and take the confusion out of it. its a good book to have in your "training library".

Andre518
06-01-2009, 10:13 AM
I have the book. But this is the way I took it for the delaod but was making sure I had it right.

bladelol
06-01-2009, 10:26 AM
I have the book. But this is the way I took it for the delaod but was making sure I had it right.

less warm ups if any. its a deload and time for repair. your assistance should be fine as long as it allows for proper healing/repair. Usually my 5/3/1 deloads I up the cardio a bit and look at it as an easy week.

KoSh
06-01-2009, 10:34 AM
I would do no warm ups and just the deload sets.

That said, I haven't done a deload yet, but when I do I'm doing a 45%-55%-65% 10-8-6 formula. Probably not the best way to go about it, but mentally I need to do a little more than the prescribed in order to feel like I accomplished something (as wrong as that is :))

Assistance work I'm going to do the same exercises that I did for the entire cycle, just lower the weight by a good portion and go from there.

geoffsherman
06-01-2009, 11:47 AM
Today was my first day of my deload week of my 1st wave and was wondering if I have the correct formula for it. Today was Miltary Press so what I did was:

Warm up
40% x 5
50% x 5
60% x 3

Work set
40% x 5
50% x 5
60% x 5

Assist work
60% 5 x 10
chin ups
5 x 10


No warm up really. Assistance should be 50-60% of your normal volume.

vdizenzo
06-01-2009, 12:32 PM
Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.

geoffsherman
06-01-2009, 01:28 PM
Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.

You are just looking for a way to rub it in that your warmup is more than most people's work sets :)

bladelol
06-01-2009, 03:05 PM
Warm ups for military, bar x5, 135 x5, 225 x5, then work sets of 3x5 with 315. Come on, deload is simple.

my delts exploded reading this

vdizenzo
06-01-2009, 07:04 PM
I just playin'