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  1. #1
    Registered User dustman007's Avatar
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    531jim wendler - how to deload?

    How do i deload the assistance exercises?

    Im doing boring but big... 5 sets of 10 reps at 60kg... how do i deload that? Less weight? Less sets?
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  2. #2
    "Thats what!" -She MyEgoProblem's Avatar
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    I cut volume but keep intensity.
    Afterall volume total workload is what you cant recover from.

    And i always found "having a light week" kind of deload meant i came back to everything feeling heavy.
    FMH crew's T-Rex.

    All time: 240/115/255(610)kgs <gym/raw>
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  3. #3
    Banned sooby's Avatar
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    https://blackironbeast.com/5/3/1/calculator

    either don't do those sets at all, do that same intensity but cut the reps in half i.e 5x5 or decrease intensity. Me IMO I agree with Ego in my own personal experiences. I find it better for myself to drop the volume rather than intensity. Things just feel a lot heavier coming back. So I would probably just do something like a 3x5 or a 5x5 with those weights.
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    Originally Posted by sooby View Post
    https://blackironbeast.com/5/3/1/calculator

    either don't do those sets at all, do that same intensity but cut the reps in half i.e 5x5 or decrease intensity. Me IMO I agree with Ego in my own personal experiences. I find it better for myself to drop the volume rather than intensity. Things just feel a lot heavier coming back. So I would probably just do something like a 3x5 or a 5x5 with those weights.
    100% agree to keep the intensity and cut the sets. 3x5 from 5x5 would be perfect for primary exercises.

    For accessories, it would work the same way. Cut the number of sets down from 5 and also think in terms of rep range. Youll be more tired depending on the day so do 8-12 reps instead of 10. Max rep per set is 12 and do amrap minus 1 for each set and stop when fall below 8 reps or hit 5 sets. Up the weight when you can do 5 sets. Good days may be 5 sets bad days may be 2. But this setup keeps intensity high and has level of fatigue built in to limit over reaching when you are cutting.
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  5. #5
    Team Monkey Arms TheGymJim's Avatar
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    I'd just do the intensity exactly the same as your 5/5/5+ day, but remove the volume sets (BBB) entirely on a deload, and keep accessories light, a long way from failure and just go get a bit of a pump on them to keep the joints moving.
    Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821

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