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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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"You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

PoWeRLiFTeR

5/23/08 DELOAD

Squats Bellow Parallel
Barx10
95x5
115x5
135x3
165x1
185x1
205x5(Should of at least got fn 10,fn pissed)
185x8
165x8
135x12

Leg Curl
5th Platex12x4

Back Raises
80LBx10x3

Roman Chair Sit Ups
25LBx10x4

Seated Calf Raise
90x10x5(1 min rest between sets)


I really do not know what the fuck has been up with me lately i feel tired,rundown my motivation is pure fucken shit and my workouts are suffering...Im just so fucken pissed with myself right now...JUST....FUCK.....

Could be a lot of things of course. But if you are feeling all that it is not likely to be a symptom, really, of how "heavy" you are lifting but more the volume.

If you need to cut back just go into an easy maintenance phase for the max strength things...if you feel you need to do that and cut back the volume on most everything else. You can even skip some of the less important stuff.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I agree with Eric. Sounds like you just need a little less volume in your workouts.

When I was cutting I found I didn't have the energy to maintain all my lifts at the volume they were at before. So, Eric suggested I try just warming up to some heavy singles/doubles/triples and a bit of light volume work after that. This method really helped maintain my strength and let my body catch up in healing.

I would try that for a couple weeks just so your body can work on some of the accumulated strains/fatigue you've probably built up over the last few weeks/months.

I guess I was just really elaborated on what Eric said...and it was his idea in the first place. lol


Good luck and don't get too down on yourself for a couple bad workout days... We all know what its like.

IronWorker

Yea,im going to go lighter lil higher rep the rest of the week...

but like today on squats i was like wtf u know i should of gotten better numbers than that and then it just made my workout blah...

btw,did u get a chance to look over the deload workout for the week a few posts above this one??

hows it look?

Iron Worker summed up well what I was saying. Now, that is not the only appropriate deload for everyone of course. It depends on the idividual. That routine you posted is a intensity reduction deload...the idea usually with those is just to get some reps in. But that is assuming that you are recovering from the volume but you nervous system is playing catchup.

I can't be sure what is going on for you but the question is whether you are losing absolute abilty or, just missing reps or whatever. Big difference.

However, I really doubt that you need to cut the intensity a great degree and just go "light". I would try basically what IW and I suggested.

If you want to go and just get some reps in...higher than 8 reps would be best and not a whole sets it certainly should be fine. I mean, a lot of times it's good just to do what you feel like doing.

When it comes to the max work the reason I explained how I do the singes and such is because that is basically a way to periodize it...it has built in deloading from the high intensity stuff..

But there are many different ways to deload according to the needs of the individual.

You may in the future need to be more formal in the way you handle both the high intesnity movments and the higher volume accessories/assistances. With some people I can give them very lose guidlines and they can just go and go, progress, and not really get too drained or "overtrained" and with others they need to dial it in very tight and be very deliberate in what they are and are not going to do week in and week out.

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.

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yea i been working up to singles for awhile now..

so u think working up to a 5RM would give my CNS a break instead of dropping the whole ME day alltogether..

Not a true 5 RM. Depends on you. I feel a lot better scaling back in weight from a 1 RM to doing a max set of 5 reps.. The 5 reps is tough, but definately not an all out set. That's the polar opposite of what a deload is all about. During a deload, there really is no set in stone program you have to go by like what you pasted above. Just go by feel. If you walk into the gym feeling like shit, then I'd just work up to something heavy at whatever rep range, then toss in one or two accessory exercises and bounce.. If I felt great, then I'd do something else.. It's the exact same train of thought while on a regular training week. It's all about increasing the big three. I wouldn't go into a workout with anything set in stone. Just a general idea of what needs more work and getting it done.

In the past I tried my ME day with neutral grip db presses for a max set of 20 reps and really liked it. Great triceps recruiter.