Deloading Dilemma

[skjill]

Dear SSC's,

I am currently running a typical 4 day split consisting of one main lift followed by a lighter variation and some accessory work at the end.

Each week, I alternate between sets of 8, 5 and 2.

These past 2-3 weeks have proven increasingly strenuous, and I have regressed somewhat. What should I do?

Thank you.

[Matt Reynolds]

If each week you are alternating between sets of 8, 5, and 2 then you are running an intermediate level program, making weekly progress, an usually that means that at some point you'll need a short period of deload/recovery. Because I don't know your weights, nor do I have video I cannot confirm or deny if you actually need a deload, so I'm just talking in theory.

In a typical deload, I reduce the intensity a little bit (80% of what you have been working with), reduce the frequency by 1/3 (squat twice instead of 3 times), and reduce volume by about 50%. Volume is the easiest thing to manipulate for loading/deloading schemes and seems to be the thing that beats people up the most.

But I also don't know if you are doing 1 working set or 10, so again, the question is pretty vague.

[skjill]

What do you need to know?

[Matt Reynolds]

I would need to know training history, what weights you are using, age, bodyweight, etc. etc.

[skjill]

As you wish.

I'm 19 years old, and officially weigh 120kg. For what can only be described as too long, I ran SS. The ensuing desparation made me turn to Andy's programming services. Here are my numbers on the main lifts across different rep ranges.

Bench: 182x3x8 / 192.5x3x5 / 210x3x2
Squat: 315x3x8 / 355x5 + 320x2x5 / I did 385 for a single
Press: 137.5x3x8 / 150x3x5 / 162.5x3x2
Deadlift: 315x8 + 305x2x5 / 345x5 + 315x2x5 / 365x2 + 345x2x2

In fact, for the most part my lifts are progressing, albeit at a snail's pace. However, about 3 weeks ago, I was stricken by "impatience and greed". I attempted to increase my 8RM deadlift by 10 lbs, and could only perform about 5 reps, which I supplemented with an additional 3. Regrettably, the same was true of my back off sets. It bears mentioning I also failed a set of squats earlier that week.

The following week, I started doing 8 rep squats. That Friday, I was meant to pull 345x5, but the warm-up sets felt unusually slow, so I quit. Later that evening, I came back and succeeded. Alas, the feeling of weakness persisted.

Last week, I intended to squat 360x5. Unfortunately, I felt weak once more. Warming up, the bar felt heavy on my back. I barely managed three shallow reps at my work weight, and was not keen on missing, so I left, omitting the back off sets and accessory work. I came back the next day, and in addition to the above, did one rep at 360, in an attempt to make up for the previous day's failure. I missed the next one.

I rested one day, and although I had pressed 3x2 with just 2.5 lbs less, I could not get 165 off my shoulders. Needless to say the warm-up felt hard. I did not come back, nor did I bother trying to pull heavy doubles the next day.

Last week, I had planned to do 385 for doubles. I may have been too ambitious, and it did not go as planned. Just a few days ago, I reattempted to deadlift 325x8, and the 5 reps I dared pull felt somehow worse than the previous cycle's.

This week, I decided to begin a new cycle all together, starting with sets of 8. Two days in, I feel alright, and would be surprised if I could not deadlift 315x8, on Friday.

There you go. Frankly, I'm not sure what to make of it.

[Matt Reynolds]

So you pay Andy for his programming? Since I would consider Andy one of the foremost coaches in regards to programming I would let him answer this question, if he is your coach.

- Don't mean to be rude, but I've worked with Andy for 5 years and I trust him completely.

Matt

[skjill]

We are no longer working together.