First off there are a few ways to approach the deload week.
Deload bar on floor.
This doesn t mean you go hell for leather and bust out a ton of reps either.
The last couple of years dan wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10.
3 x 3 x 105kg kneeling single arm landmine press.
Recently i set a goal of doing a rack deadlift with 500 pounds.
A deload week is where you do less work in the gym to speed up recovery.
Let s say you normally do 5 sets of 5 repetitions with 100 kg on the bench press.
With a volume deload though you could stick 300 and hit a couple of singles or doubles or just go for one set of five reps.
In this article we ll touch on the true meaning of a deload the proper way to do it and how a proper deload can benefit you and your training.
How do i deload.
3 x 3 x 22 5kg hex press.
As a guide all your sets should be performed at around 40 60 of your 1rm.
2 x 2 x 67kg power band pull ups.
3 x 3 x 85kg oppen bar deadlifts.
The most common method of deloading is just to reduce your poundages.
Because i was suddenly using heavier weights than i was used to i realized i needed to deload more often.
In a perfect world we d be able to figure out the exact number of days a week to train with the exact amount of volume that stimulates growth and improves performance without ever feeling burned out.
Another problem with the deload is that each individual person may have to deload at different times.
4 x 3 ss bar box squats.
3 x 4 x 24kg chest supported dumbbell rows.
A solid deload week is a planned portion of a longer workout schedule.
The three main ways you can deload are by reducing volume intensity or completely changing up your routine.
How frequently you will deload depends on your ultimate goals training style training level and age.
By increasing the running decreasing the lifting we never got the full effect of the deload.
This is accomplished by decreasing the weight on the bar and doing fewer sets repetitions.
Day 80 deload football bar floor press.
I trained light one week out of every four and got my 500 pound pull just 14 weeks post injury.
Under a normal deload you d do your five sets of five at 180 pounds.
Adding a deload will do you the world of good and propel you on to greater gym gains.
Since then i have renamed it to a reload period simply because reload is more proactive and this is not a blow off week it gets you reloaded and ready to lift some serious pig iron.
A proper deload is critically important to anyone s progression and there s a lot of confusion on how it s supposed to be done.
3 x 8 x 24kg end of block 8.
I was first introduced to the deload concept by my friend and former training partner paul leonard.
