Saturday

SSB 365 2x5 in single ply briefs

Light leg press, Leg curl, Single leg RDL, Pallof press

*Now I wore briefs and swapped leg press in for belt squat because my hips are tired. So if you're going to change something, have a good reason.

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Monday

DB bench/Chest supported row 2x10 each

Dips, Chain flye, Lat pulldown, Curl/Ext

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Deload: A deload is a purposeful reduction in training volume & intensity for the purposes of recovery, injury prevention, and improved performance. The concept of deloading stems from the law of supercompensation.

I'm only a proponent of WHAT WORKS FOR YOU. Deloads work for me. How do I know? I didn't use them for 10 years (certainly got better in that time) used them for 2 years, then got away from them again for 2 years. That's enough data for me to know that they work for me. I made the most progress and felt the best in the 2 years that I was using them.

What is it?

Same movements (switching them- i.e. the input- would change the input, forcing your body to adapt again, the opposite goal of a deload).

Lowered intensity (lighter weights)

Lowered volume (fewer sets and reps)

-- Obvious how these two make it an easier training session or week of sessions.

Mistakes you can make-

1. Programming it for the wrong week. Beginner lifters may feel best taking one every 6-10 weeks. Advanced lifters might need one every 2-3 weeks. Conjugate lifters may never need one. This is completely on a case by case basis.

2. Doing too much on your deload week because you feel good. Create the plan. Stick to the plan. Then after the training cycle, reassess.

3. Doing too little on your deload week, similar to the week before a meet. We need to flush blood into the muscles to aid in recovery. Otherwise you're not taking full advantage of the opportunity to recovery that this week is supposed to give you.

4. Doing completely different shit- Don't force your body to adapt on a week that is supposed to put your body in a restorative state. I think this is common sense, or at least I hope it makes sense after putting it in this type of perspective.