Quote:
Originally Posted by MusTGeTBiG
Alright guys i think it might be time for a deload...
ive been lifting pretty heavy since feb and i dont know i just feel tired and not as motivated as i use to be...
i think i might start this tomorrow...
This article is from elitefts.com by jim wendler..
Dynamic Bench Training
Bench Press – 8 sets of 3 reps @ 55%
4 Board Press – 3 sets of 3 reps (this should be done lighter than usual; for example if your max set of 3 reps is 405, your top set during the deload week should be around 335-365)
Chest Supported Rows – 3-4 sets of 10 reps
Face Pulls – 3-4 sets of 15 reps
Max Effort Squat/DL Training
No max effort work
Belt Squats – 3-4 sets of 8-10
45 Degree Back Raise – 3 sets of 8 reps
Roman Chair Sit ups w/ weight – 5 sets of 10 reps
Max Effort Bench Training
No max effort work
DB Bench – 4 sets of 10-12 reps
Pull ups – 4 sets of 8 reps
Rear lateral raises – 4 sets of 12 reps
Dynamic Effort Squat Training
Box Squat – 10 sets of 2 reps @ given percentage
Glute Ham Raises – 4 sets of 10 reps
Reverse Hyperextensions – 3 sets of 12 reps
Hanging Leg Raises – 5 sets of 12 reps
How's this look guys??
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I do not care for substituting lots of volume in place of intensity for a deload. Not at all. I won't do speed work during a deload because it's hell on my joints as it is lol. I'd do some rep work instead, then maybe one or two accessory exercises before getting the hell out of there. Max effort could either stay the same or be slightly reduced depending on how you feel. But I wouldn't just ditch it altogether for a deload. Sometimes, if I was doing 1 RM's (3 x 1 w/ 2 sets > 90%), I'd revise that to a max set of 5 reps, or a 3 x 3 for something different.
Depending on how long you've been loading for, and how you feel, I've always done extremely well with two week deloads. The first week is serious deloading, the second is almost at "half pace" kinda like building my intensity/mindset back up so I can pick up where I left off. That's why I LOVE conjugate lifting because you can go for quite a long time without every beating yourself up so long as you don't bite more than you can chew.
