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Thread: Questions about my SS routine - deload/too much work?

  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Questions about my SS routine - deload/too much work?

    Two things here:

    -I am currently on a cut.
    -My Squats and Deads have come to a point where I couldn't complete all my reps within my workout yesterday. Although like I stated I am on a cut and have been increasing working weight every workout. Should I just not expect to be able to do much more than maintain strength?

    So, for Squats/Deads I kind of want to do a Deload of some sort. Can I keep doing all my other exercises at near-max intensity though? They seem to all be doing fine (Bench/OH Press, Dips, Chinups, Rows).

    When Deloading, how much lower do I go? For example I tried Squatting 205 x 5 x 3 yesterday, and my second and third set I only completed rep 3 and 2, respectively. And for Deadlifts I attempted 300 x 3 x 2 and my second set I failed the third rep. How much lower in weight do I go and for how long?

    Also, I believe part of the problem is that I lift M/W/F and do HIIT Sprints T/TH/S. I don't feel like my lower body ever gets any rest! But I'm on a cut and I really enjoy the side effects I have seen from HIIT. What should I do?
    Last edited by fixationdarknes; 04-03-2010 at 02:09 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  2. #2
    student of the game Runty's Avatar
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    SS is really more of a bulking routine so cutting while staying strict to the program will likely be tough. I believe as far as plateauing goes, you're supposed to miss the full set/rep scheme twice in a row before deloading so give it another shot next workout. Since it sounds like cutting is your main objective you may want to modify the set/rep scheme and do a few sets of triples or doubles to maintain strength while losing weight. Sounds like you've already broken your deadlifting into 2 sets of 3 if I'm reading that correctly. Low volume and high intensity is usually the way to go during cuts.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  3. #3
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Thanks for the input! Here's my set/rep scheme if you wouldn't mind telling me where I could improve:

    Squats: 3 sets of 5
    Deads: 2 sets of 3
    Bench: 3 sets of 5-7
    OH Press: 3 sets of 5-7
    Dips: 3 sets of 6+ (I am currently working up the BW reps)
    Rows: 3 sets of 8-10 (I feel like my form might not be so great if I use a heavier weight)
    Chinups: 3 sets of 6+ (currently working up the BW reps)

    So, how would I make that more ideal for cutting/low volume/high intensity?

    Thanks again!
    Last edited by fixationdarknes; 04-03-2010 at 09:46 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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