was doing bill star 5x5 for 3 months..i feel that my body needs a break.
how long break do you take from lifting when you feel overtrained and your lifts stops or even decrease. is week enough?
do you do cardio on this OFF week or just have a rest? i'm afraid to lose muscle and to gain fat on this off week (from not doing anything, just work at desk in office).
my current goal is to lose some fat (around 10lbs in 2 months) before summer.
03-25-2007, 11:13 AM #1
how long break do you take from lifting when feel overtrained?
03-25-2007, 11:27 AM #2
03-25-2007, 11:34 AM #3
03-25-2007, 11:35 AM #4
03-25-2007, 11:40 AM #5
03-25-2007, 11:40 AM #6
03-25-2007, 11:42 AM #7"Humility comes before honor"
03-25-2007, 11:56 AM #8
i noticed that bench press is killing me the most..squats and deads are ok..the weight is increasing
when i increase bench press weight after some time it just kills me..i have to reset the weight..have some easy workouts, but then i even don't ramp to the same weight ..i feel that i'm loosing strenght..and that's not the first time..a year before even refused to do bench press for some time, because doing it after some time just kills me
any advice how to deal with this?..or don't increase bench press weight?
Last edited by robkez313; 03-25-2007 at 12:04 PM.
03-25-2007, 11:58 AM #9
03-25-2007, 12:23 PM #10
03-25-2007, 01:17 PM #11
- Join Date: Apr 2006
- Location: Pennsylvania, United States
- Age: 30
- Posts: 29,777
- Rep Power: 28952
If you are doing Bill Starr's SF 5x5 and are seeing gains, but are overreaching, the answer is built right in. You should reset several weeks.
If you have already done so, or have already adjusted some program variables, like set interval, dropped some volume, etc you can enter your new 5RM's and work back up to them over 4 weeks. That takes care of your deload and keeps your motor units primed. Also the whole reset system keeps you as near as possible to your most recent 5RM's.
If you have been following the spreadsheet for 12 weeks you very likely could benefit from a deload. You should have put about 20% on your lifts in that time.http://youtube.com/user/Kiknskreem