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View Full Version : for those of us doing Wendler's 5/3/1



sandcracker21
10-19-2009, 10:54 AM
i am on my first deload day and im wondering what everyone else does as far as their assistance on deload days?

i cut back sets but should i also cut back weight?

MPB
10-19-2009, 10:59 AM
I use 50%~60% of what I do for assistance exercises. For pull ups, I just use my body weight.

Barbaccio
10-19-2009, 11:11 AM
I deloaded. There we times when I didn't do anything but the sets and left. Just take it easy and do whatever you feel like just make sure you don't go crazy with the weight. Resting is part of training.

Off Road
10-19-2009, 11:13 AM
I cut back on the ammount of sets I would normally do.

sandcracker21
10-19-2009, 12:10 PM
so say im doing 5x10 db incline with 70lbs ...And i then do 3x10 with 50lbs ...is this a good enough deload?

Hazerboy
10-19-2009, 12:19 PM
Honeslty, maybe I'm alone on this, but when I deload I usually hit my big 3 weights easy for sets of 5 like it suggests, but I really bust my ass on the assistance work. I make sure EVERYTHING is higher reps though (8+). Maybe if I'm feeling really sluggish I'll take it easy.

geoffsherman
10-19-2009, 01:18 PM
I would do 3x10 @ like 30 lbs. You aren't going to lose any strength in a week just giving yourself time to recuperate.


And don't be an idiot, like yours truly, and skip deload ever. I did this wave because I had a 5 day break coming and I have had a crappy wave.

endymion88
10-19-2009, 01:31 PM
i deload pretty completely but go by feel every few months i've tried to do a sumo pull on deload squat day after my hips were warmed up, sometimes do closegrips for a mildly heavy set on bench day etc. but mostly real light.

Murph1001
10-21-2009, 10:15 AM
We change exercises. For example, on military day we do it with a fat bar, etc; on squat day we do zerchers; on bench day sometimes we do DB bench; we do RDL's on deadlift day. We found that we had a hard time adjusting to the first week of the cycle when we already did a 3x5 deloading. We usually cut out most of the assistance work as well.