I've lost all motivation to train in the past week. My squat went from about 135lbs to 220lbs in 6 weeks and I've been stuck at 220 for the past 2 weeks. I will be doing a deload week starting today. I want to be squatting 315lbs for reps by mid july.
yes newb
yes doing starting strength
yes have vid of squats:
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04-02-2010, 03:33 AM #121
- Join Date: May 2009
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New Evolution shat on me
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04-07-2010, 12:37 PM #122
De-loading this week after working out 12 consecutive weeks. Hopefully going back my body will be refreshed and I can make some major gains.
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04-07-2010, 03:58 PM #123
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04-08-2010, 04:05 PM #124
Probably shouldn't comment on this since the thread is meant to be about deloading, but a few things is:
1) you're not going deep enough because you're not breaking parallel. Your hip crease should go below the level of your patella (knee bone).
2) hard to tell your stance, but i'm quite sure it's too narrow and you have a fair amount of knees caving inwards. Take a wider stance and think about pushing your knees out.
3) Position on back hard to tell from the angle but everything else looks solid.
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04-09-2010, 06:28 AM #125
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04-15-2010, 01:46 PM #126"Your dreams are always going to be the most important to you than they will be to anybody else. So keep dreaming, keep believing, keep pressing forward. So all those warriors out there – be encouraged"
-Kai Greene
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04-15-2010, 11:28 PM #127
I'm just saying that since he is doing starting strength, then proper squat depth that Ripp describes in the book is breaking parallel, something that he isn't doing.
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04-17-2010, 07:53 PM #128
Very good info...
I started doing this out of pure laziness (and when my schedule didn't let me fit the gym in) and would take 1 to 2 weeks off (2 weeks is a too much but 1 week is perfect) and realized that upon my return to the gym I was heavier and could lift heavier than before.
I now have a ''lazy week'' once every 10 to 12 weeks. It feels like I'm on vacation, and when I do go back to the gym, my gains are always happening at an accelerated rate.
Vacation on fellow bodybuilders!
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04-19-2010, 07:53 PM #129
- Join Date: May 2007
- Location: Winnipeg, Manitoba, Canada
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If you follow Poliquin style Training there is no need for a De-load week. He uses 3 week blocks of Intensification & Accumulation.
"Accumulation: a training phase were the main stressor is Volume. Increased muscle cross section or increased strength endurance are sought in this phase
Intensification: training phase where the main stressor is intensity (load). increases in relative strength or speed strength are sought in this phase.
In strength training the total volume of work varies considerably from one sport to the next. What represents intensification for one sport may be considered accumulation in another. eg: when synchronized swimmers are working in the 6-8 RM range it is considered intensification work; for weight lifters this is considered accumulation. "
exerpt from PICP level 1 training manual. Ch 1 pg 10.
Just some more food for thought????
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04-21-2010, 05:26 PM #130
great thread man! thumbs up. Gonna de-load next week.
Last edited by riqosuave; 04-21-2010 at 05:30 PM.
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04-26-2010, 10:55 AM #131
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05-04-2010, 07:56 PM #132
Awesome sticky! I tried this technique out and it works wonders!
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05-05-2010, 07:34 PM #133
Very good and informative advice! Thanks
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05-08-2010, 10:57 AM #134
- Join Date: May 2008
- Location: Hamilton, Ontario, Canada
- Age: 33
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Is it more logical to take a week off when you start experiencing the serious sides of over training like chronic fatique, depression, irregular sleeping patterns, mental fatigue, upper respitotary illness ( It is not as bad as it once was but its been almost three weeks and I still have yet to get rid of my cold)..
I think deloading would delay me coming back with 100% effort and motivation but I just need some re-assurance on this.
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05-08-2010, 02:26 PM #135
That's kind of an individual thing, and depends on exactly how you are feeling. In your situation I'd probably take a week or maybe even two off entirely. The goal of deloading is to help you avoid getting that overtrained.
However, sometimes it helps to just get in the gym and do some light deload workouts. You should avoid doing anything heavy, and don't approach failure with any sets.☠ By reading this post, you have agreed to my negative reputation terms of service.
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05-08-2010, 02:45 PM #136
- Join Date: May 2008
- Location: Hamilton, Ontario, Canada
- Age: 33
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I know this would probably be difficult for you to answer but If im feeling 60% should I still try to make the effort of going to the gym? And if I do workout, would i do my normal routine but just less reps/sets?
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05-08-2010, 02:52 PM #137
Frankly, it sounds like you need a complete break for a week or so. But if you go into the gym, cut all your weights by 50% of what you'd normally do and then do the same number sets/reps as normal.
(Technically you can also deload by doing the same weight with fewer sets, but since you're already over the line, I wouldn't.)
If it feels too easy, that's about right.☠ By reading this post, you have agreed to my negative reputation terms of service.
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05-15-2010, 07:43 AM #138
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05-29-2010, 05:41 PM #139
My friend never de-loads and is always fatigued, some people will never learn to take advice
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05-30-2010, 08:45 PM #140
got back into the gym 2.5 months ago after a year off.. went hard 3 days on 1 day off split and had great newb gains then tapered sharply off to a plateau in the last week. Decided to take an entire week off.. 3 days in so far and cant wait to get back and give a report.
Little tip i'm learning if you take the week off-
Take the time you would spend at the gym ANYWAYS and use it to read up and learn more. Helps add to motivation again.. and might learn a few new things!Light days?!? what are you...on your period???
Wherestherackat- "Abs are built in the kitchen, not in the gym"
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05-31-2010, 07:56 PM #141
- Join Date: Nov 2004
- Location: Saint Paul, Minnesota, United States
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Just finishing up a 1.5 week hiatus from the gym. It has been a few months since I took this kind of time off and my body was starting to feel it. Definitely ready to hit it starting tomorrow morning!
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06-02-2010, 02:54 PM #142
- Join Date: Jan 2009
- Location: United Kingdom (Great Britain)
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Good read
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06-02-2010, 08:52 PM #143
- Join Date: Apr 2010
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In the middle of a deload week now. I have basically went heavy for the last 3 months, 5 days a week. I took 4 days completely off in a row, ate a LOT, slept, and now am doing a set less per exercise, focusing on form, and putting up the same or less weight.
I was getting great gains pushing hard for 3 months, but taking 4 days off and then lifting lighter is great. Helped me to gain a few lbs, which I didn't expect. The only down side is this week is deload week, as well as cycle off of preworkouts week 1 (out of 4 weeks). Caffeine headaches pretty much stink...
Pretty crazy how strong of gains I've got from taking time off. I feel like the time off and now lifting less/lighter has basically put my body into this "Holy crap repair everything you can before he starts beating you up again!" mode.
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06-06-2010, 02:08 PM #144
- Join Date: Sep 2009
- Location: Tucson, Arizona, United States
- Age: 37
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Would a de-load be optimal during a PCT? If so, what week of a standard 4-5 week PCT?
Let's say, the cycle here was ugh, something simple. Like a legal pro hormone.
Tren. The pill 2 molucules away from Trenbolone.
I once read on here years ago that a popular reason people lose gains (besides an inadequate PCT) is overtraining during PCT.
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06-13-2010, 08:44 PM #145
was lifting hard for 2.5 mo's without a break and had great gains.. then plateaued. Took a full week off- no gym at all.
It was a tough week and i was worried about losing motivation.. which i did stop thinking about being at the gym all the time and looking in the mirror.
came back and happy to report breaking all kinds of bests for myself and gaining weight again. Gonna schedule a full week off once every 2 months.
Thanks again Vox!Light days?!? what are you...on your period???
Wherestherackat- "Abs are built in the kitchen, not in the gym"
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06-17-2010, 09:39 PM #146
Could you de-load by just taking a week off completly? Or is it best to still train but lightly?
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06-18-2010, 06:59 PM #147
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06-18-2010, 07:04 PM #148
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06-18-2010, 07:07 PM #149
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06-22-2010, 12:11 AM #150
- Join Date: Dec 2008
- Location: South Australia, Australia
- Age: 39
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Is deloading while cutting still effective, or should I try to maintain weights throughout the duration of my cut?
I have dropped from 205 - 180lbs (23-13% BF), I plan to cut down to 170lbs (~9% BF). I have been running 5x5 for most of my cut, I'm at the 10 week mark now and have been hitting PRs since week 5. The past two weeks have been brutal and I'm starting to get signs of "overtraining" (demotivation, fatigue, etc).
Should I try to stick out the program for the last 5-6 weeks of my cut, or am I right to de-load a week and then get back to it?
I know the general rule of thumb is to keep weights high during a cut, which is why I'm reluctant to de-load. I just don't want for the de-load to negatively effect my recent gains because I'm cutting. Any advice is appreciatedWhen I go hunting, I just stare at the deer.
They follow me home and climb into my freezer.
Because they know.
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