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Darkhorse · 10-23-2006, 04:46 AM

DELOADING THE NEXT TWO WEEKS

We figured that the best thing for me to do is to keep the intensity high (but no PR's), and slash the volume. A nice two week cruise is just what my pec needs.

ME Squat: I'm planning on OLY squats to a relatively heavy 1 RM, no drop sets, and no main pull/GM variant. Keeping the supplementals.

DE Bench: I'm doing a few sets of 20 rep DB presses with a neutral grip, a little shoulder work, pullups and pulldowns, then a few sets of arms.

DE Squat: Dropping the weight again for speed squats to an easy 235, SLDL's, and supplemental work. Easy day.

ME Bench: I'm going to do some CLOSE grip 2 board presses (which I don't feel in my pecs at all), no main triceps exercise, 1 RM push presses, then JS Rows and a couple of sets of arms -> I'm thinking a set or two of 15-20 reps.

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I always prefer deloading with the intensity high. When the volume is slashed, even something as small as dropping an exercise, it makes a huge difference. I posted four deloading examples from Dave Tate in the powerlifting forum. I could see any of those working, but for me, I'd always choose to slash volume over intensity. Reason being because I know my body, and I know that if I do only RE for the deload, or gunning for new PR's with hardly any volume to follow, it either wouldn't deload me, or I wouldn't be able to come out of the deloading weeks and pick up where I left off.

After so many weeks blasting, 2 weeks deloading seems more than appropriate. After the deloading, I don't believe in a "set schedule" like some people like such as every 5 weeks. That type of structure is for people who are new enough to where they either don't understand deloading, do big jumps in weight for PR's without pacing themselves, or eat like shit. I know I can go a lot longer than that!