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Deload on SS program?



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Old 11-01-2007, 02:41 PM
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Default Deload on SS program?

Well it seems as thought I've hit a bit of a peak. You can read my last entry in my journal if you want but the summary of it is that I had a rough workout.

My body is starting to break down, my back especially. Heavy deadlifts makes my back sore then within the next 2 days I have to do squats and my back isn't healed up all the way and it makes it sore again. This has just been repeating for the last couple weeks.

Does it make sense to do a deload week? I'm thinkin just doing like
60% of my weight for 4 workouts (2 of A and 2 of B). It really feels like I need it.

I'm stalled hard on military press, squat has stopped going up regularily and deads has started to strain my back alot. Bench is getting pretty dang tough too.

My diet has been pretty good I think (you can check it out in my journal if you want). I've been gaining mass at a pretty regular 2lbs a week so I'm still making progress but strength gains are stopping.

What should I do?

Thanks,

IronWorker
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Old 11-01-2007, 05:49 PM
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workout 2x that week.

Workout A
squat 2x5
Bench 2x5
Rows 2x5

Workout B
squat 2x5
press 2x5
deadlift 1x3

light weights.

or u could just take the week off.
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Old 11-01-2007, 06:31 PM
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Yeah I agree with the way that sounds I think you should drop the volume plus drop the weght. But don't drop the weight all the way to 60% or else you will actually lose a bit of strength. Drop it like 10 to 12% at the most and give it three or four workouts to build back up to the current weight that you stopped at before proceeding again. Good luck.

If that doesn't get you going at all or for only a short time then I would consider lightening up the middle squat.
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Old 11-01-2007, 09:12 PM
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The middle squat is light already. I will try your suggested volume decrease. Thanks for the tips.
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Old 11-02-2007, 06:24 AM
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I agree, you need to back off in the manner they suggested. Also, are you deadlifting every week? If so it may be prudent to drop that to every two weeks, and throw in some other movements on the off weeks. I've had the same problem in the past, low back tightens up, even though your strong enough for the lift, your out of commision for the next 3-4 days.
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Old 11-02-2007, 01:04 PM
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i went 9.5 weeks...and hit a wall on most lifts...so i did 3 x 3 for a week with the same weights...and then...got a rib injury...i think doc called it costochondritis..it feels like a broken rib...but it's the muscle below my bottom most rib that attaches to my sternum.....hurts to sneeze...hurts to squat/deadlift/military press/and bench...so i pretty much took this week off...just doing 3 days of dips and pullups and some leg work...none of those cause pain so doc said i could do it...hope it doesn't take too long to go away. then i'll just drop back 10-15% from where i was and start over
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Old 11-02-2007, 03:21 PM
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If I drop to the lower volume workout as suggested (which I started today for squats) how do I get back into the original 3x5 program? Do I work back up to the weight I was stuck at with 3x5 using the
2x5 format and then switch back and see if I can do it? Or do I use the 2x5 until I peak there and then drop back again and do 3x5? I'm slightly confused. Thanks for your help tho.
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Old 11-02-2007, 03:58 PM
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I'd say that once you reach the original stall weight again at the 2x5 simply do the next session with that weight at 3x5 and then start loading again as usual after that.
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Old 11-03-2007, 01:05 PM
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Makes sense Eric. Thanks for the tips!
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Old 11-03-2007, 03:45 PM
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You're most welcome, IW.
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