I guess I'm in the minority here, but I never do well with the full week away from the gym. Coming back, it always takes a little while to get things feeling right again and for the bar to not feel all that heavy under my normal loads. As boring as it is, i tend to take deloads as 50-65% of my normal training weight and work on technique. It's an opportunity to groove your motor patterns whilst not inducing any CNS fatigue from the heavier loads. This is only for me obviously, and others may do better with another strategy. Just voicing a different viewpoint.
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09-24-2014, 11:14 AM #1561Like success, failure is many things to many people. With a positive mental attitude, failure is a learning experience, a rung on the ladder, a plateau at which to get your thoughts in order and prepare to try again. - W. Clement Stone
BTK: It's Mind Over Matter
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09-24-2014, 11:20 AM #1562
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154136
+1 for take the week off.
Also I like to go a bit "overboard" with my diet for the week....nothing drastic, but maybe increase calories 200-300 for the week to really rest and repair the body and I always feel strong as fuk the following week from the solid rest & increased intake.�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-24-2014, 11:38 AM #1563
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09-24-2014, 11:58 AM #1564
Interesting. Are you talking relative to maintenance, or just in general. Because if you stop lifting (lets assume that brings down your TDEE by 300 kcal or so), and then eat an additional 300 kcal, that's a 600 kcal swing from your normal intake; normal meaning target intake not TDEE...
Today is day 1 of 3 for a 'mini' deload for me... was planning on keeping kcals somewhere between maintenance and target intake for bulk; although I have family events over the next few days so it's just going to be one big guesstimation anyways.
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09-24-2014, 12:24 PM #1565
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09-24-2014, 01:03 PM #1566
I never said anything about fat gain...
I just think that a 600kcal-1000kcal surplus is unnecessary. I don't want to sound like I'm putting words into Casey's mouth, because he never specifically said he was doing this...but if someone were already bulking, then stop lifting, and increase kcals further by 200-300... I think that's a bit more than necessary.
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09-25-2014, 03:04 PM #1567
- Join Date: Sep 2010
- Location: Philadelphia, Pennsylvania, United States
- Age: 34
- Posts: 12,347
- Rep Power: 41963
If I'm gonna deload, I'm not going to rigorously track calories either. Eat intelligently, but if it is a mental break then I think you should have allowances. I used to take full weeks off, but don't anymore. Just auto-regulate. Next week is the first deload I'm going to have taken for maybe the whole year. Combination of current schedule and very rigorous training routine has me thinking I'm at the peak of my overreaching and so a back-off is the right decision to move forward. Except in this situation, I'll usually just take an extra day or two off or go to a less intense routine (usually remove power work and reduce frequency a tad). During my last back-'off' I just went back to my previous workout routine. It was enough of a back-off to keep me going, but didn't fully clear my accumulated stress which this back-off should do.
My training format is generally overreach > auto-regulate > acclimate. Basically, by overreaching your body is forced to handle newer/bigger workloads, but the auto-regulation is an integral part or you'll just get stuck within a cycle of fatigue.
Also, I started to pull conventional again. Holy god, it feels good. I'm kind of sad to be deloading, because I was just hitting the point where I felt like it was time for a new PR. I may attempt it on monday and then start my deload after.
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09-25-2014, 11:15 PM #1568
Brought my grip out to pinkies on the rings for bench. Felt much more explosive, although I know benching like this multiple times a week will eventually feel like hell on my shoulders
ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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09-26-2014, 03:26 AM #1569
Always good to see Lee post now and again. You can gain so much knowledge from him and some others on the forums.
I switched over to sumo's a few weeks ago and have been trying to work on the form some. Any critiques are appreciated.My Log: http://forum.bodybuilding.com/showthread.php?t=169516313
MMDELAD
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09-26-2014, 03:46 AM #1570
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09-26-2014, 06:51 AM #1571
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09-26-2014, 09:02 AM #1572
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09-26-2014, 10:03 AM #1573
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154136
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09-27-2014, 08:33 PM #1574
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09-29-2014, 05:28 AM #1575
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09-29-2014, 05:37 AM #1576
It never bothers me. I always put it around my back when front squatting though because I always break the mic/volume buttons
Wow, good job! Pretty sure your deadlift is still higher than mine, lol.
I always debated doing one. Everyone says to do it just for fun so I think I'll do it sometime here soon. Any recommended feds?My Log: http://forum.bodybuilding.com/showthread.php?t=169516313
MMDELAD
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09-29-2014, 06:07 AM #1577
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09-29-2014, 02:02 PM #1578
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09-29-2014, 02:08 PM #1579
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09-29-2014, 03:01 PM #1580
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09-30-2014, 11:16 AM #1581
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09-30-2014, 02:46 PM #1582
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09-30-2014, 03:13 PM #1583
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09-30-2014, 09:31 PM #1584
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10-01-2014, 03:18 AM #1585
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10-01-2014, 06:14 AM #1586
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10-01-2014, 06:22 AM #1587
I like conventionals at a higher frequency with less workload per session. Sumos I'd rather do once, maybe twice a week max. Also keeping my glutes lose helps me with lower back rounding on conventional. I'm going to continue progressing on sumo and eventually switch back.
My Log: http://forum.bodybuilding.com/showthread.php?t=169516313
MMDELAD
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10-01-2014, 06:25 AM #1588
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10-01-2014, 06:34 AM #1589
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10-01-2014, 06:37 AM #1590
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