Quote:
Originally Posted by 0311
Negative! You read it wrong. It's only ONE deload week, and after that is the intensity phase, which is completely different.
So if the DFT on page one is broken down..
4 weeks 5x5 volume phase
1 week DELOAD
3 weeks intensity -> Which happens to have the same 1x3, 3x3 format as the deload week.
The difference is that the deload uses the SAME weight as your last week of 5x5. So when you move to 3 reps w/ the same weight, it's a lot easier than 5 reps.. Hence it gives you a break. The intensity weeks are when you use your body's adaptation from the 5x5 and apply it to the 3x3 jacking your weights UP.
All that being said, you aren't even doing the dual factor 5x5 (I haven't paid attention  ), so taking a deload WEEK every so often will be plenty. |
From the bottom of the 1st post in the sticky....
http://www.bodybuilding.net/training...t-5x5-854.html
Quote:
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Run the 3x3 for 2-3 weeks, drop the squatting frequency to 2x per week (or even every 4-5 days if you need the additional recovery), and try setting records on the 4th or 5th workout. (Also, weight increase are the important thing here).
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So I think what I have been doing is the Bill Starr's 5x5, animal mass's version? If that's the case, I know I F-ed up on the first deloading phase by doing 3 sets of 5, but this one should be on point.
Just trying to learn a thing or two......