I recently lifted in the 2019 USPA National Championships where I totaled 1767 in wraps at 198 via a 655 squat, 451 bench and 661 deadlift. Next up is an off-season and picking a meet.
I'm pretty conservative when it comes to deloading, I deload proactively and often times probably a week or two before it is needed. Some bro-science and logic as to why:
- So many lifting injuries, my own and others, seem to be the result of long term chronic overuse. While a lot of times this kind of stuff can be pushed through, I want to try and keep it from getting bad. For me this is pecs and biceps issues.
- True "over training" is brutal. I've only been in that state a few times. Complete apathy, exhaustion and weak both mentally and physically. I actually took a day off of work last time to sleep. My personal opinion is that the trade off of pulling back and deloading more often is better than the toll that this state takes on the body.
- I travel for work a fair amount. Deloads allow me to be more flexible and move my training around to accommodate. Deloading while traveling is easy.
- Generally, I want to train with the minimally effective stimuli. I think that this will give me the best chance at not destroying my body. Someday this will be over and I won't be competing. I want to still be active and I don't want to hurt every day.
Week 4 - Day 1 Deload
Squat - SSB with a couple plates for 5 x 3
Deadlift - 245 x 5 x 2
Box Squat - SSB, 245 x 5 x 2
Ab wheel roll outs
