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Teach me how to deload / off-week
Posted on 12/17/20 at 3:36 pm
Posted on 12/17/20 at 3:36 pm
So I barely finished today’s workout and missed a ton of reps on final sets, just felt totally wrecked, and it got me thinking that I’ve probably gone 2, almost 3 straight months without a single break. Pre-COVID I feel I usually would have unplanned breaks just happen naturally with work trips or vacations or whatever, but with everything going remote I really have been able to make a workout every single day. It’s been awesome and made great progress, but now I’m thinking with next week as Xmas I’m just gonna use that as a deload week and restart the following week fresh.
So, it got me wondering what should I do that week. I feel like there are a bunch of theories, and I’m curious what everyone else does. Do I do full off week with no lifts? Do I do lower weight lifts? Just body weight stuff like pushups and airsquats? Lots of cardio and stretching? How about eating? Do I reduce intake now that I’m not burning as much?
Curious to see what people think so I can actually get as much value out of this deload week as possible. Also, for whatever it matters, I’m 32, 170#, and do a core lifts bench, OH press, squat, deadlift 5-3-1 type of program. Appreciate any insight!
So, it got me wondering what should I do that week. I feel like there are a bunch of theories, and I’m curious what everyone else does. Do I do full off week with no lifts? Do I do lower weight lifts? Just body weight stuff like pushups and airsquats? Lots of cardio and stretching? How about eating? Do I reduce intake now that I’m not burning as much?
Curious to see what people think so I can actually get as much value out of this deload week as possible. Also, for whatever it matters, I’m 32, 170#, and do a core lifts bench, OH press, squat, deadlift 5-3-1 type of program. Appreciate any insight!
5
Posted on 12/17/20 at 4:28 pm to NolaLovingClemsonFan
Do something physical not too strenuous and unrelated to working out. Bike, hike, swim, work in the yard, whatever. As long as you don't just lay around the house. And when you start back dont go so long without a break. My goal is three days a week but with my schedule I usually only get two. Sometimes one or none. I'm still making decent gains. Making it a grind is counterproductive.
Posted on 12/17/20 at 5:36 pm to NolaLovingClemsonFan
I think both deload and rest weeks (no lifting) are helpful. Rest weeks often happen around life events, for those just do what ever you want or don't want, but not lift.
Deload weeks are generally programmed, I know the original version of 5-3-1 recommended 40%-50%-60% on each lift plus conditioning as needed.
I wouldn't change diet too much for a deload week since you are still working out. For a rest week, whatever you are comfortable with.
Deload weeks are generally programmed, I know the original version of 5-3-1 recommended 40%-50%-60% on each lift plus conditioning as needed.
I wouldn't change diet too much for a deload week since you are still working out. For a rest week, whatever you are comfortable with.
Posted on 12/17/20 at 6:25 pm to Jim Rockford
quote:
And when you start back dont go so long without a break. My goal is three days a week but with my schedule I usually only get two. Sometimes one or none. I'm still making decent gains. Making it a grind is counterproductive.
The last sentence is probably my issue. I genuinely love working out lol, not just the results but the process (I know, it’s kinda sick). I don’t see it as a grind so I’m not good at taking breaks. As mentioned, it usually happens organically bc of life, but this year it’s been much easier to own my schedule and so it’s been ages since I had a break.
Will be tough to really take the week off, but I’ll hit the pool and the bike a good bit (probably could use the cardio anyway ha).
Posted on 12/17/20 at 9:35 pm to NolaLovingClemsonFan
I haven’t missed a lift since the last week of April. The last week of April was a test week to see where my numbers were. Starting May 1st I’ve done 5/3/1 every month with the exception of Squatober.
Like someone else mentioned, the 4th week of every month is a deload where I only lift 60, 65 and 70% for 3x5.
For my accessories I cut the reps in half though I maintain the same weights and rest periods.
However, for the last two weeks of December I’m not going to lift at all. Maybe a bodyweight hiit here and there but mostly nothing.
Time to let the body (and mind) completely heal. I expect to actually come back stronger but if I’m 5 or 10 lbs weaker no problem. It’s about the journey, not the destination. I’ll add the weight back and begin progressing again.
Like someone else mentioned, the 4th week of every month is a deload where I only lift 60, 65 and 70% for 3x5.
For my accessories I cut the reps in half though I maintain the same weights and rest periods.
However, for the last two weeks of December I’m not going to lift at all. Maybe a bodyweight hiit here and there but mostly nothing.
Time to let the body (and mind) completely heal. I expect to actually come back stronger but if I’m 5 or 10 lbs weaker no problem. It’s about the journey, not the destination. I’ll add the weight back and begin progressing again.
This post was edited on 12/18/20 at 1:18 am
Posted on 12/18/20 at 9:05 am to NolaLovingClemsonFan
There are generally two ways that I know to deload. 1) Go in and work up to a double of 80% of your 1 RM, then shut it down. Accessories should be light and you should do extra mobility work. 2) ALL exercises are 40-50% of your 1 RM, do a quick 3x5, then shut it down. Do extra mobility.
I like to utilize both. If I’m feeling especially worn down, I’ll do #2. If I’m feeling good and want to stay under a heavy load, I do #1. Either way, make sure you’re doing extra mobility work, eating properly and getting quality sleep.
I’m sure there are other ways to do it, but the primary goal is to keep moving, but take the load off.
I like to utilize both. If I’m feeling especially worn down, I’ll do #2. If I’m feeling good and want to stay under a heavy load, I do #1. Either way, make sure you’re doing extra mobility work, eating properly and getting quality sleep.
I’m sure there are other ways to do it, but the primary goal is to keep moving, but take the load off.
Posted on 12/18/20 at 8:43 pm to NolaLovingClemsonFan
I use the Wendler log app and it has a built in 4th week deload
As said it's 40/50/60% of your 1RM for 3 sets.
Really I would say do half the weight, same number of sets and reps.
I am currently in week 3 of a weird elbow bursitis injury that came out of nowhere. I hadn't taken a week off probably all year although during Covid I was doing home stuff 2-3 days a week only. Next week I'll get back in a bit but probably go really light then get back in there January
As said it's 40/50/60% of your 1RM for 3 sets.
Really I would say do half the weight, same number of sets and reps.
I am currently in week 3 of a weird elbow bursitis injury that came out of nowhere. I hadn't taken a week off probably all year although during Covid I was doing home stuff 2-3 days a week only. Next week I'll get back in a bit but probably go really light then get back in there January
Posted on 12/19/20 at 9:35 am to Buckeye06
quote:
I use the Wendler log app and it has a built in 4th week deload
Yea I used to do this app, and Idk but a deload weak every 4th week, so basically deloading 25% of the time just didn’t seem right, felt like too low of a load. Maybe I need to work that back in, though, to my normal programming.
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