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Thread: How do you deload

  1. #1
    Super Moderator vdizenzo's Avatar
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    How do you deload

    I know people are all over the map with deloads. I know some people take them who don't need them. Some who don't take them at all.

    I used to like going with around 70% for a couple of doubles. However, this last deload on the bench, everything felt heavy so I shut it down quickly. Rhodes told me how he does not even press on his deload so I followed suit. Felt much better the following week. So, for the rest of this cycle I will not be pressing on my deload. I'll just be doing some light assistance.

    I'm curious to hear everyone's thoughts. It's amazing the little tidbits I have picked up here on WBB. I really think this is the best no bs forum around.


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  2. #2
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    I haven't done a real deload since I got back into powerlifting. Every once and a while I feel crappy and will lower the volume a bit on my assistance work and the number of ME attempts I take. As long as my training partners and I switch up what we are doing enough I don't really feel the need for deloading. That being said, we only go full gear straight weight around once every month and a half or so.

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    I agree with not doing barbell movements. The whole point is to take a break from them and let your body recover. I think extra icing and mobility work are helpful.
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  4. #4
    Senior Member 44pirate's Avatar
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    When feel to beat up and stay hurting for a week, I just go super light for a week on everything. I seem to come back stronger.
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    I do 135 for a few sets of ten then shut her down.
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  6. #6
    THE 800 QUEST NickAus's Avatar
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    No barbell movements, some muscle work and stretching.

    I don't deload much though maybe every 10 weeks, not strong enough IMO.
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  7. #7
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    I don't press at all, either. Just some accessory work and more cardio to keep the pounds off.

    Little off topic from Vince's discussion, but do any of you guys do any type of massage (foam rolling, professional, etc.) during your deload week, or do you make that a regular part of your routine?
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  8. #8
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    As Vincent mentioned, I don't use the barbell. I take the mental break as well as the physical break. For me, I can step on the gas for 3 weeks. By the 4th week, I'm looking forward to backing off. It's nice to come in and lift like every other jackass in the gym. No real plan, no goal other than to move and no way of being disappointed because my workout sucks. Then, I can gear back up for another 3 weeks of hard training.

    I know there's debate about deloading, but I feel it should be scheduled and adhered to no matter how good you feel. Part of why I feel so good going into meets is because I never get beat up. I'm dealing with some back issues, but they aren't because I'm overtrained. I've developed some weaknesses and imbalances along with zero mobility. I've always thought that once you feel beat up, you're in trouble. There's the basic bumps and bruises, but feeling beat down is a sign that you went too far.

  9. #9
    Administrator chris mason's Avatar
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    I probably should, but have never done a formal deload. I do sometimes take an easy workout when feeling beat-up. This Monday, instead of a normal ME lower body day I did belt squats for 3 easy sets of 10 followed by some dumbbell hip thrusts and then bad leg curls. My lower back was trashed and needed a break.


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  10. #10
    Senior Member ZAR-FIT's Avatar
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    Quote Originally Posted by chris mason View Post
    I probably should, but have never done a formal deload. I do sometimes take an easy workout when feeling beat-up. This Monday, instead of a normal ME lower body day I did belt squats for 3 easy sets of 10 followed by some dumbbell hip thrusts and then bad leg curls. My lower back was trashed and needed a break.
    I'm in the same boat... I dont think i have the mental ablilty to do a formal Deload. If I feel good, I'm lifting hard... If I feel like crap then I stay home or just focus on secondary exercises...
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    Formal Deload??? What is the definition of that? lol. We all lift heavy shit, we all get to feeling beat up at times, when that happens, we back off on the weights a training day or two--thats a deload if I ever heard of one. I see no shame in that guys. I train balls out for 3 weeks then take a deload--usually hit a couple doubles with 275, some light d-bell work, then some light shoulders and back, call it a day.

  12. #12
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    I deload every 5th week weather my body is telling me to back off or not. On my lockout day I don't go over 405 and just do lighter weight higher reps to rush the blood into my muscles to help with recovery. I get more of a bodybuilders pump and still a little sore I will also throw in assitance work that I only do every 5th week to shock the body. On my shirted day I wear a loose shirt and do singles I usually work up to mid 800's but I feel I need to feel a little weight each week.

    I'm sure Vicncent will have something smart to say but then he always does.

  13. #13
    Administrator chris mason's Avatar
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    Quote Originally Posted by Chris Smith View Post
    Formal Deload??? What is the definition of that? lol. We all lift heavy shit, we all get to feeling beat up at times, when that happens, we back off on the weights a training day or two--thats a deload if I ever heard of one. I see no shame in that guys. I train balls out for 3 weeks then take a deload--usually hit a couple doubles with 275, some light d-bell work, then some light shoulders and back, call it a day.
    I meant that I don't deload in a scheduled fashion as some do.


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  14. #14
    GFH Lones Green's Avatar
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    The only time I deload is before a meet.

    And I just do my planned assistance work for that day, or week, or whatever.
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  15. #15
    Westside Bencher Travis Bell's Avatar
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    I deload the week before a meet and the week after. That's about it.


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  16. #16
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Rob Luyando View Post
    I deload every 5th week weather my body is telling me to back off or not. On my lockout day I don't go over 405 and just do lighter weight higher reps to rush the blood into my muscles to help with recovery. I get more of a bodybuilders pump and still a little sore I will also throw in assitance work that I only do every 5th week to shock the body. On my shirted day I wear a loose shirt and do singles I usually work up to mid 800's but I feel I need to feel a little weight each week.

    I'm sure Vicncent will have something smart to say but then he always does.
    This was an excellent post. Thanks for sharing.


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  17. #17
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    If i have a plan for the deload week its the 531 deload 40%x5 50%x5 and 60%x5, but if i dont have a plan, or am on vacation or something and do a "forced" deload Ill do just hight rep isolation bodybuilder stuff, which can be really refreshing and dare i say fun

  18. #18
    illinois fattest lifter theBarzeen's Avatar
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    That's my week to do assistance work, raw work with no more than a plate, and spend some quality time spotting and loading for my team. I like to also flush with high rep work and sled/prowler work....
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