Did not take my deload week....(5/3/1)

[UltimateWarrior]

I did not take my deload week after 3 weeks of 5/3/1. This time I was going to do two cycles of it then one deload week. I felt burnt out today in the gym. I got the weights for my 5's week on bench but I barely got the 5th rep on the final set (205lbs). On my previous cycle on week 2, (3+) I got the same weight (205lbs) 10 times. My previous cycle for week 1 I got 190x10.

Question is should I go ahead and deload a week or continue pushing through this cycle and then deload?

[frankthetankpl]

how have your other lifts been i tend to have trouble with feeling tired and week on my bench idk what that means but if your other lifts are ok id just finish the cycle. i tend to do better on my 3x3 and 5/3/1 weeks than my 3x5 week. so i guess to sum it up it depends on how you feel. 5/3/1 is set to where you can stay on track and still take it easy. if you need to just go in and hit your main lift and go home for a week do it you will still make gains.

[deadliftdang]

IMO not doing a deload weak would not cause you to go from hitting 10 to hitting 3...

[sheed30]

if you got the reos, you got the reps...everything is not supposed to be "easy." Just make sure you deload next time

[UltimateWarrior]

if you got the reos, you got the reps...everything is not supposed to be "easy." Just make sure you deload next time

Good point. Thanks.

[UltimateWarrior]

IMO not doing a deload weak would not cause you to go from hitting 10 to hitting 3...

I was thinking CNS fatigue. But I don't know. that's why I came in for opinions on it.

[UltimateWarrior]

how have your other lifts been i tend to have trouble with feeling tired and week on my bench idk what that means but if your other lifts are ok id just finish the cycle. i tend to do better on my 3x3 and 5/3/1 weeks than my 3x5 week. so i guess to sum it up it depends on how you feel. 5/3/1 is set to where you can stay on track and still take it easy. if you need to just go in and hit your main lift and go home for a week do it you will still make gains.

Due to my work schedule (LEO) today was my first day this week. I just did Bench and 5 sets 10 close grip bench today and that was it. I'll deadlift tomorrow and update with the results. Thanks.

[tom11]

I did not take my deload week after 3 weeks of 5/3/1. This time I was going to do two cycles of it then one deload week. I felt burnt out today in the gym. I got the weights for my 5's week on bench but I barely got the 5th rep on the final set (205lbs). On my previous cycle on week 2, (3+) I got the same weight (205lbs) 10 times. My previous cycle for week 1 I got 190x10.

Question is should I go ahead and deload a week or continue pushing through this cycle and then deload?

Wendler in his new book recommends deloading after 2 cycles (5week, 3week, 1 week, new 5week, new3week, new1week, deload).

[UltimateWarrior]

Wendler in his new book recommends deloading after 2 cycles (5week, 3week, 1 week, new 5week, new3week, new1week, deload).

That's what I was going for with this. Deload after 2 cycles.

[frankthetankpl]

Wendler in his new book recommends deloading after 2 cycles (5week, 3week, 1 week, new 5week, new3week, new1week, deload).

yea i know its in his new book but he doesn't recommend it he says its an option if you think your up to it

[baxtej44]

didn't take your deload week? goodnight sweet prince.

[moreweightmate]

U can always just take a rest week, day, couple days, or whatever and pick up rightwhere u left off. Any program shouod be thought of as a guide bc it's obviously not going to fit everyone the same.

[blitz042000]

U can always just take a rest week, day, couple days, or whatever and pick up rightwhere u left off. Any program shouod be thought of as a guide bc it's obviously not going to fit everyone the same.

^ came in to say something like this.

[UltimateWarrior]

ok thanks for the input everyone. Have decided to go with the deadlifts tomorrow and then evaluate. If I get the reps, I'll push through.

[doctor220]

Just make sure you take them at least every once in a while. I ran something like 10 straight cycles and my body got pretty worn out. Absolutely no fault of the program, just a dumb mistake on my part. I'm going for the every 2 cycles deload as well.

[Big.Jazayrli]

As others have mentioned.. don't dwell on the "+" portion

[Anthony21]

Just an off day bro it happens to all of us and the best of us.

[JustPull]

Im not big on deload weeks. I take 4 days - a week off completely. I'm usually so banged up I cant/shouldn't train at all. Plus I can never seem to stick to a deload once Im in the gym.

[UltimateWarrior]

Just an off day bro it happens to all of us and the best of us.

Thanks that actually helps too. I forget that sometimes.

[Anthony21]

Thanks that actually helps too. I forget that sometimes.

It's true man it's just the ups and downs of reaching your goals. Not every session is going to be a PR setting sesh or an epic session. You take the good with the bad.

[UltimateWarrior]

Ok all is well again. Did Deadlifts pretty easily. Changed to powerlifting 5/3/1 or 3/5/1 and still had gas in the tank for some heavy singles at the end. Yesterday must have been an off day for me. Thanks all who replied.