In my pursuit for more strength, I've added in a mixture of intensity and volume using a variety of protocols to my 5/3/1 program. That of which aren't really important for this thread... However to make a long description short, I've added in sets of heavy singles and other sets of high volume reps.
Now after doing this for about a month, the initial quick gains that I saw slowed down, and as I kept adding or modifying things, my body quickly began to develop some pains and my motivation has dropped...
To name a few... My wrist has begun to be sore, I'm experiencing random back tightness, weakness and slight pain. Where I was usually super hype to go train, now I have a lack of drive and focus. In short, my work out quality has begun to suffer.
Is this over training? Maybe. All I know is that it is deload time! Luckily, my scheduled deload is next week and I will report back with how the deload has improved or affected my training quality and pains.
Moral to this story: If you are starting to get soreness, pain, injuries or are experiencing a lack of focus, maybe it is time for a deload and then ramp back up!
You can't go balls to the wall every training session for weeks on end, or you will lose your focus or get injured!
Last edited by Raleighwood; 02-03-2011 at 04:53 PM.
Not always a full deload even, but a reload. Just go back a few weeks and build back up. Two steps forward, one step back approach.
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I prefer to completely take a week off when I deload. I always set PRs the very week I come back when I do this. Plus it allows you to spend your time on something else you may have not done in a while due to training. I usually need it every 8 weeks or so.
Last edited by mchicia1; 02-03-2011 at 08:31 PM.
In other news... I hit a new PR (195 power clean x 3 singles) today but I am still feeling sore and unmotivated. Hopefully this coming deload week will fix things!
Hmmm, I probably need to deload, but I never do. I pretty much never systematically take it easy.
I think the key to this is to start recognizing the signs and symptoms that happen just before you start to feel really run down and take your "deload" then. If you find this happens on a regular schedule (for example, every 5 weeks), then take a "deload" just before you reach the "breaking point". If it happens on a more sporadic basis, then you really have to be in-tune with your body. Also remember that taking a "medium" week here and there may prolong the time period before your need a full-blown deload.
I have never really utilized the "deload" concept in my training, instead I would train until I hit a plateau or felt beat up and then take a few days or a week off. Scheduled "deload" weeks can work well if you are following a very intense training program that calls for a lot of heavy lifting, although I still would listen to your body and sometimes maybe push things for an extra week or "deload" a week early.
Much like Chris, I don't "deload". My training is instinctual so it just ends up if I don't feel ready to train I don't. And if I don't feel capable of training at 100% intensity, I don't.
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