starting strength gym
Page 1 of 2 12 LastLast
Results 1 to 10 of 11

Thread: Staggered Deloads

  1. #1
    Join Date
    Aug 2016
    Posts
    12

    Default Staggered Deloads

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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 ?

  2. #2
    Join Date
    Mar 2015
    Location
    Indianapolis, IN
    Posts
    2,266

    Default

    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?
    Starting Strength Indianapolis is up and running. Sign up for a free 30-minute coaching session.
    I answer all my emails: ALewis@StartingStrengthGyms.com

  3. #3
    Join Date
    Dec 2015
    Location
    Boston, MA
    Posts
    696

    Default

    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.)

  4. #4
    Join Date
    Aug 2016
    Posts
    12

    Default

    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.

  5. #5
    Join Date
    Aug 2016
    Posts
    12

    Default

    Or, I can just transition into intermediate programming.

  6. #6
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,559

    Default

    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.

  7. #7
    Join Date
    Aug 2016
    Posts
    12

    Default

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

  8. #8
    Join Date
    Aug 2016
    Posts
    12

    Default

    Quote Originally Posted by firecog View Post
    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

  9. #9
    Join Date
    Mar 2015
    Location
    Indianapolis, IN
    Posts
    2,266

    Default

    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.
    Starting Strength Indianapolis is up and running. Sign up for a free 30-minute coaching session.
    I answer all my emails: ALewis@StartingStrengthGyms.com

  10. #10
    Join Date
    Aug 2016
    Posts
    12

    Default

    starting strength coach development program
    Quote Originally Posted by AndrewLewis View Post
    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.

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •