Results 1 to 24 of 24

Thread: How do you deload?

  1. #1
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299

    How do you deload?

    On Monday my Squat work sets looked like this:

    215 x 5
    215 x 5
    215 x 10

    The last set took a lot out of me, really pushed it hard there (didn't actually plan on being able to get that many reps).

    So this Wednesday my working sets ended up looking like this:

    185 x 10
    185 x 8
    185 x 6

    It was still hard because I was still a bit rocked from Monday, but obviously I eased up on the load of the barbell there a bit, and went for more reps. Should I have used less weight? Should I have done less reps? More reps? It's just I don't want to go so light that it's not even productive, but I don't want to go too heavy that I don't allow myself to recover for heavy Deadlifts on Friday.

    Any input would be appreciated.
    Last edited by fixationdarknes; 06-10-2010 at 02:24 AM.
    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
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    I'd probably skip squatting all together and just do the assistance on a deload
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  3. #3
    Senior Member tnathletics2b's Avatar
    Join Date
    Apr 2009
    Location
    Tennessee
    Posts
    545
    The 5/3/1 deload week percentages was around 40% if I am not mistaken. It's basically no more than a warmup. Same rep scheme as well, btw.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  4. #4
    THE 800 QUEST NickAus's Avatar
    Join Date
    May 2009
    Location
    Sydney
    Posts
    7,650
    I would do things that are not very taxing on the system, no heavy squats, pulls or pressing.

    Personally I like to do a bunch of lat work and not much else.

    Another option is to work on form on the big 3 while keeping it light, then do a small amount of assistance work.

    Deload should be a deload.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #5
    Senior Member
    Join Date
    Mar 2009
    Posts
    703
    I generally do no more than 50-60% of 1rm for 3x5... After 4-6 weeks of heavy weights your body really needs a break so dont push it on deload week!

  6. #6
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Hm... well, I do full-body sessions 3x/week so there really is no "assistance" work. I suppose I could swap in a Leg Press which is sorta what I used to do. Also, I don't know what my 1RM for Squats is right now, so I'm not sure how to calculate the 50% or whatever it is.
    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.

  7. #7
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,712
    Quote Originally Posted by fixationdarknes View Post
    Hm... well, I do full-body sessions 3x/week so there really is no "assistance" work. I suppose I could swap in a Leg Press which is sorta what I used to do. Also, I don't know what my 1RM for Squats is right now, so I'm not sure how to calculate the 50% or whatever it is.
    Your 1rm for squats is going to be around 287lbs.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  8. #8
    Senior Member tnathletics2b's Avatar
    Join Date
    Apr 2009
    Location
    Tennessee
    Posts
    545
    Quote Originally Posted by fixationdarknes View Post
    Hm... well, I do full-body sessions 3x/week so there really is no "assistance" work. I suppose I could swap in a Leg Press which is sorta what I used to do. Also, I don't know what my 1RM for Squats is right now, so I'm not sure how to calculate the 50% or whatever it is.
    I would qualify assitance work as anything that wasn't part of the big 3 plus military press. I have been doing full body workouts to, but I consider my chinups, good mornings, dips, etc., assistance to my deads, squats, and bench.

    Deload weeks I will do 40-50% of my powerlifts, then nice, fluid reps on assistance work. It is meant to be kinda easy- I just like to break a light sweat then I am done.
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

  9. #9
    Senior Member
    Join Date
    Oct 2009
    Posts
    1,998
    I just had a deload day yesterday.

    I do little to nothing on a deload day and I do it every 4th week. \

    MY best competition lifts for the squat and pull are a raw 750 for both.

    yesterday on my deload workout I worked up to 405 on each lift for a couple easy reps.

    Thats 55% of my best single.

    I like to take it very easy on a deload day. No need to do hardly anything but get extra rest in for your tough workouts to come.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  10. #10
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    I don't think I put enough stress on my body to deload every 4th week, I usually deload every 12-16 weeks but I have gone longer. I do however, find taking the week off before a contest and tapering the training the final 3-4 weeks before that makes me stronger on the platform.
    960/530/749 @ 242
    903/524/738 @ 220

  11. #11
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Hm... alright I see. So, am I using the wrong term here saying "deload" then? This is something I'd do every week. I squat heavy on Monday and Deadlift heavy on Friday, and so on Wednesday I don't want to go too heavy with Squats so as to give me a bit of rest for Deads on Friday.

    For reference, my workouts this week (everything other than the Squats/Deads rotate on an ABA--BAB pattern) looked like:

    Monday: Squats (full intensity), OH Press, Rows, Dips
    Wednesday: Squats (deload?), Bench, Situps, Chinups,
    Friday: Deadlifts, OH Press, Rows, Dips

    The main purpose for Wednesday is so that my lower back doesn't get too rocked for Friday. Should I just do a Leg Press or something on Wednesday or keep it light with the Squats? Would light Squats there just be a waste of my time?
    Last edited by fixationdarknes; 06-11-2010 at 10:30 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.

  12. #12
    UPA Lousiana Chairman Eric Downey's Avatar
    Join Date
    May 2008
    Location
    Mandeville, La
    Posts
    629
    nothing over %80 for 4 to 6 weeks
    CLASH FOR CASH RAW504 SEPT. 11, 2010 KENNER, LA CLICK FOR INFO
    Eric "BIG EZY" Downey
    RAW BENCH BEST: 523 Raw Unity 2010
    RAW UNITY VID
    RAW TOTAL BEST:534.5 - 507 - 556.5 1598 APA Raw Nationals 2010
    534 SQUAT
    507 BENCH
    556 DEADLIFT
    Facebook YOUTUBE

  13. #13
    Senior Member IronDiggy's Avatar
    Join Date
    Nov 2009
    Location
    Alberta, Canada
    Posts
    593
    If it's just a training deload I take a few days off and just relax. For a meet I take a week off before and after.
    Best unequipped meet lifts - 120kg Open class
    Sq: 629lbs
    Bp: 330lbs
    Dl: 585lbs
    Training since Dec 2008.

  14. #14
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    Before a meet, I usually stick to the main lifts 70% or less for frequency
    After a meet, I avoid barbell lifts for a week
    Otherwise, if I know I'm going on vacation or driving home for a weekend, I'll plan my training to accumulate fatigue so I can sit out for a week or short time and rest.

    The more years you accumulate in this sport, the more you need to listen to your body and take a break or deload by waving your intensity and rep scheme. I'm not at that level yet, so if I seem beat up, I'll do a week where I completely change my routine up or just hit GPP hard and do light lifting. More often that not, if you're asking if you need to deload, you really don't have to.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #15
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Thanks guys, but I guess I sort of re-phrased my question. Can you offer any direct input here:

    Quote Originally Posted by fixationdarknes View Post
    Hm... alright I see. So, am I using the wrong term here saying "deload" then? This is something I'd do every week. I squat heavy on Monday and Deadlift heavy on Friday, and so on Wednesday I don't want to go too heavy with Squats so as to give me a bit of rest for Deads on Friday.

    For reference, my workouts this week (everything other than the Squats/Deads rotate on an ABA--BAB pattern) looked like:

    Monday: Squats (full intensity), OH Press, Rows, Dips
    Wednesday: Squats (deload?), Bench, Situps, Chinups,
    Friday: Deadlifts, OH Press, Rows, Dips

    The main purpose for Wednesday is so that my lower back doesn't get too rocked for Friday. Should I just do a Leg Press or something on Wednesday or keep it light with the Squats? Would light Squats there just be a waste of my time?
    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.

  16. #16
    Senior Member
    Join Date
    Aug 2008
    Posts
    1,099
    Based on what you are asking, I would just keep the weights pretty light on Wed. Something along the lines of 70-80% of what you used on your Monday SQ sets. Use that as a starting point. If you still feel your DL's on Friday are compromised, then back off even further on Wed. What you are really asking is how to do a "light" day, not really a deload. A deload is usually refers to a longer time period than one training sessions where you are trying to decrease the overall training stress to recuperate and supercompensate from recent heavy training.
    I'm guessing not many here in the powerlifting section are using a three-day full body split like you are, so it may be difficult to get very specific advice. Thus, you may have to just pick a starting point and use some trial and error from there.

  17. #17
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Okay that makes sense, thanks for explaining. Well, here's where I am dilemma'd though. The main reason my Friday DL's would be compromised is due to the lower back work that Squats take. So, would it be wiser to do a light Squat day on Wednesday or a heavy Leg Press day or something? I think my legs can handle the work, but my back just needs to take it easy. I'm not sure what would be more effective use of my time.
    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.

  18. #18
    Senior Member
    Join Date
    Aug 2008
    Posts
    1,099
    I would start by leaving the squats in there, just really light. If after a few weeks your low back is still a problem for DL's on Friday, then you can try and swap it out with leg presses or something. Ideally you could do something like a belt SQ on Wed, but most people don't have access to one.

  19. #19
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    So by going "light" with Wednesday's Squats though, what exactly am I accomplishing? Does this help my strength or recovery in the long run? Does it still help in a bodybuilding sense in any way? (I know this is a powerlifting forum though)

    Also, if I get a belt and use it on Wed, should I still be going light? Or would that allow me to keep my lower back unstressed when going for the same weight or even a PR on Wednesday?

    Thanks.
    Last edited by fixationdarknes; 06-16-2010 at 11:01 AM.
    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.

  20. #20
    Senior Member Phenom's Avatar
    Join Date
    Dec 2006
    Location
    New York
    Posts
    1,062
    I'm on the Wendler routine, the deload week is 40%x5, 50%x5, 60%x5 of 90% of my 1RM. So effectively it's 3 sets of 5, the weights are 36%, 45%, and 54% of my 1RM.
    Age: 23 - Weight: 237 lbs - Height: 6'1''

    S(atg) - B - DL
    375 - 335 - 515

    "Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay

  21. #21
    Senior Member ironwill727's Avatar
    Join Date
    Dec 2008
    Location
    Jersey
    Posts
    1,066
    Why not just ditch squats on Wednesday? Going light never made anyone strong. Just make Wednesday a bench/upper day.

  22. #22
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Quote Originally Posted by ironwill727 View Post
    Why not just ditch squats on Wednesday? Going light never made anyone strong. Just make Wednesday a bench/upper day.
    Well because I'm doing 3x full body workouts each week. It wouldn't make sense to me to just do upper on Wednesday =/ Should I do a fairly heavy Leg Press on Wednesday (since that would leave my lower back free to rest) as opposed to light Squats? I'm not sure what would be better use of my time.
    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.

  23. #23
    Senior Member
    Join Date
    Aug 2008
    Posts
    1,099
    Remember that "light" training can be useful in the proper context. If you rely exclusively on light training, of course you probably won't optimize your strength, but if it's used correctly in an overall program it can be good. Many powerlifters utilize dynamic effort training (which by definition isn't heavy) and find it seems to help in the overall process of building strength. Use your Wed squats (with light weights) to really solidify your technique by getting some quality reps in.
    Again, you are just going to have to try something for a while and see how it works. All of our theorizing doesn't mean as much as you getting under the bar and trying some things out to see what works best for you.

  24. #24
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    Okay I see, thanks. Last Monday my Squats looked like:

    -220 x 5
    -220 x 5
    -220 x 8


    On Wednesday they looked like:
    -175 x 5
    -175 x 5
    -175 x 5


    I didn't have a belt though for the light stuff (I've never really actually used a belt before). Does that seem about right? It didn't really push me too hard but I still felt I got some work in.
    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.

Similar Threads

  1. Deload Week
    By Pure Water in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 06-07-2010, 05:08 AM
  2. Deload week
    By noempire01 in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 05-18-2010, 03:46 PM
  3. so whats with my deload?
    By runriot26 in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 03-05-2010, 02:18 PM
  4. How often should I deload ?
    By Zorachus in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 12-30-2008, 04:01 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •