Staggered Deloads

[firecog]

Starting out on an LP after about six weeks off, I do each lift (squat, press, DL, bench) once every nine days (work schedule) and it’s going well.

Being old (51), recovery is always a challenge, and last year I tried Juggernaut for an intermediate program and enjoyed the regular deload (every fourth week).

After three squat sessions post break, I’m feeling a bit worn down on that lift, but still ok on the others, so I was contemplating doing a deload session for squat while continuing progress on the others, then stagger deloads for the other lifts.

Theoretically, it would allow recovery in one area while building another, but maybe it will be prevent good recovery overall and impede my progress.

Does it make any sense to try this ?

[AndrewLewis]

You're lifting once every nine days? That makes sense why recovery would be a challenge. Is there absolutely no way for you to lift more often?

[TommyGun]

I am 54. You and I will always feel like crap with our lifts. They will suck. But why deload just because it felt (fill in the blank). If you hit your three sets of five at that weight you are getting stronger, and you might be able to add 5 pounds next session.

Try to remove yourself from how it feels.
It may never feel good.

If you can’t go up 5 pounds, can you get micro plates and go up 2.5 pounds? You will still be getting stronger and will continue your LP.

The basics always work. Eat more. Rest more.
Work on your mental approach to training.
(Not a coach but my two cents.)

[firecog]

A couple notes for clarification.
I stagger the lifts over the nine days. For example, Squat, Bench on Monday, middle days are rest and/or conditioning, maybe light accessory work, DL, Press on Friday, then four days rest/recreational activity (biking, skiing, etc.).
The cycle starts over on Wednesday, etc.

I could lift every day of the week if I wanted (that volume would be unsustainable), but that follows my work schedule and fits well into the rest of my life.

When I refer feeling beat down after a session or training period, it’s not just ‘oh I feel crappy’, I’m well acquainted with dealing with that.

I’ve done it long enough to know when I’m hitting the end limits of a steady LP and that’s where I’m at now.

The regular deload in the JTS (which was across all the lifts)
seem to provide a nice break and I felt fresh coming into the next cycle.

So my inquiry is regarding whether one can use that concept effectively with individual lifts or whether it will still impede recovery across the board and stall progress in any or all the other lifts.

Hope that makes more sense.

[firecog]

Or, I can just transition into intermediate programming.

[Mark Rippetoe]

If you don't want to do the program, don't do the program. You don't need our permission to waste training time. Just enjoy what you're doing.

[firecog]

I love in America, so I wasn’t asking permission, but thanks.

[firecog]

I love in America, so I wasn’t asking permission, but thanks.

*live

leave it to auto correct to turn smart ass to dumb ass

[AndrewLewis]

Deloads do not work 100% divorced from each other. In my experience, you can deload the upper body and/or the lower body, but you can't do just the squat without the deadlift.
If you're going to stagger your deloads with the above set up, do it upper body/lower body instead of just one lift.

That all said, I think you should just do the program because your schedule is still unclear to me and it seems like you're choosing to do something suboptimal. But, of course, you're an adult with autonomy.

[firecog]

Deloads do not work 100% divorced from each other. In my experience, you can deload the upper body and/or the lower body, but you can't do just the squat without the deadlift.
If you're going to stagger your deloads with the above set up, do it upper body/lower body instead of just one lift.

That’s what I was inquiring about.
Thanks.