deloading made me weaker ffffuuuuuuu. few questions?

[TheGrizzlyMan]

i was once getting 220x5 & 225x4 for bench at one point, then i tried doing 5x5 (same weight) for winter break (3 weeks) and got boring, i then switched back to madcow but lost a rep on 220/5.

i managed to get 5 reps once of 220 but the weeks after my bench started to go down slowly (5, 4.5, 4...), so i decided to deload....i did same workout and ramped weight with 65-40% of the usual weight, today when i got to 220 i only managed 3.5 measly reps. i was shocked i didnt even get 4. feelsbadman.jpg

all my other lifts seem to be fine for the day (squats/rows), they weren't as explosive but still got all 5 reps with good form.

what should i do for bench at this point?

deload back to 205 and work my way up? keep trying 220 for a few more weeks?

also should i take spring break (starts 3/21) completely off?



note: i havent taken a break since thanksgiving break if thats important

[II Cybershot II]

my bench takes a hit with time off too. just get back to where you were it's no biggy. I usually do a 5x5 at like 10lbs lower for a week or two to get back.

[TheGrizzlyMan]

my bench takes a hit with time off too. just get back to where you were it's no biggy. I usually do a 5x5 at like 10lbs lower for a week or two to get back.

do you lose any bench strength (reps) along the way from the break/deload?

if i dont get 220x5 by spring break i was planning on dropping 15 pounds and progress 5lbs each week back to 220 again

[Retardo-pex]

i was once getting 220x5 & 225x4 for bench at one point, then i tried doing 5x5 (same weight) for winter break (3 weeks) and got boring, i then switched back to madcow but lost a rep on 220/5.

i managed to get 5 reps once of 220 but the weeks after my bench started to go down slowly (5, 4.5, 4...), so i decided to deload....i did same workout and ramped weight with 65-40% of the usual weight, today when i got to 220 i only managed 3.5 measly reps. i was shocked i didnt even get 4. feelsbadman.jpg

all my other lifts seem to be fine for the day (squats/rows), they weren't as explosive but still got all 5 reps with good form.

what should i do for bench at this point?

deload back to 205 and work my way up? keep trying 220 for a few more weeks?

also should i take spring break (starts 3/21) completely off?



note: i havent taken a break since thanksgiving break if thats important

Other then program hopping this doesn't really seem like a program issue if you are steadily losing strength. Check your rest and diet out imo.

[Tommy W.]

Don't worry about it. It comes back fast. Re load over the next 2 weeks and you'll have it back. Yes, chest seems to be everyone's area that suffers, mostly because you just don't use it for anything outside the gym. Arms, back, etc get used in daily activity to some degree. A good part of the problem is your CNS has to re adjust to actually USING your chest muscles.

[Jack_Lupino]

are you eating enough during your deload?

[TheGrizzlyMan]

i was actually eating a lot more than usual during my deload week

i think i might try 220 again next monday and if i get 5 reps ill continue my workout, if i dont im going to deload back down to 205 for spring break and steadily increase by 5lbs each week until i hit 220x5

does this sound good or should i go off bench (or working out) for all of spring break?

[krazyangel]

Deloading lowers my stats too. I tried it twice and said FUFUFUUFFUUFUFUF

[unity]

i would try it for a couple more weeks, just keep trying to improve each week, even if it is only by rep.

i was just recently stuck on DB bench for about 4 weeks. each week i was barely eeking out 1 more rep, and finally last week i just blew right through my plateau like it never even existed. imo, 1 week is not enough time to be able to tell if you are truly stuck.