How do you guys 'leave' a deload week?
Taking the deload weight and increase it week by week to reach and (hopefully) pass the old limits, which would need some time) or do you jump back to the 'old' weights ?
cyrus.a.perry
:
I work out with a 2 week cycle for approx 3 cycles, than I deload for 1 cycle at 50% but up reps to goal of 50 over three sets, then resume the normal cycle at 90-100% and usually beat the previous second cycle in by weight or reps.
pah68
:
When I deload, I drop some weight but not drastically and I won't go to failure, leaving 3 or 4 reps in the tank. I reduce sets and exercises too.
When the deload is over, I'm back at it 100% hopefully >100%
p.bxtrm
:
If you really needed a deload week you will have no problem at all pass the old weights directly.
But then again, if you just worked within your capabilites to begin with you would be even further ahead.
Workout Addict
:
I rest during my deload week to recharge my batteries, so to speak. My mesocycle is 6 weeks. After the deload week, I increase the weight by 5 percent of the weight lifted in the 6th week. For example,
for a cable row:
6th week:
Sets=4
RIR=0 (reps in reserve)
Reps=12 (to failure)
Weight=100 lbs
1st week after deload:
Sets=3
RIR=3
Failure=11
Reps=11-3=8
Weight=1.05x100=105 lbs
Carphill007
:
Great question. I start week 1 after deload at around RIR 3, then progress from there. By week 3 Iām at or around failure and my training block is 6 weeks including a deload week so even after that I have two weeks where I try to progress from there. I dont get progression in every exercise and every set but have learned to feel when Iām progressing. I may blast a first working set with +10kg and same reps but then sets 2 & 3 have to be drops sets with fewer reps, but as long as I know that I could not have done that first set a week ago, I am happy.
9 comments
I use a modified DC Training program.
When the deload is over, I'm back at it 100% hopefully >100%
But then again, if you just worked within your capabilites to begin with you would be even further ahead.
for a cable row:
6th week:
Sets=4
RIR=0 (reps in reserve)
Reps=12 (to failure)
Weight=100 lbs
1st week after deload:
Sets=3
RIR=3
Failure=11
Reps=11-3=8
Weight=1.05x100=105 lbs