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Currently I'm doing 4 weeks on / deload week / 4 weeks / deload...etc
I've never really done a deload. As it stands I'm simply using ridiculously light weight compared to my working weights, and focusing on technique with higher reps.
Is this an ok way to go about it? Any tips would be appreciated.
Weight differentials I'm planning to use for anyone who wants to advise:
markos that program aside, what's the purpose of a deload program? is it to rest / recover or do something different with the intent of triggering growth?
Deload's are generally implemented in conjugate/concurrent and/or "westide training" every 4 weeks.. the intensity of their training is really high and and the deload is required to prevent burnout and injury..
For what you are doing.. i wouldn't worry about it..
Keep progressing with the 5x5..
If you find that you are "overtraining" aad getting niggles, etc.. then take a week off and deload.. keep logging your training and how your feeling..
So the way to read pauls is as a 4 week cycle. Makes sense when you look at it that way!
If you are making that next weight every 4 weeks you would be progressing pretty damn quickly. Im stuck in the mentality that each time i go to the gym i want to lift more weight, not less. I might give this a go to see if i can get my lifts moving up again.
My bench is currently at 102.5kg 5x5. So 70% would be 70kg. 70kg seems really low though? Like i wouldnt even feel it, but im guessing thats the point?
Of course- you will also need a belt and a pair of shoes, you'll get there sooner if you wear a pair of vibram five fingers, it intrigues me why they are called five fingers when it's actually toes. Posted via Mobile Device
If you bench is stuck at 102.5kg then it's time to back down and restart, if it's still increase keep adding weight each week till it stops increasing then go back a few jumps and restart. I'd suggest using 5kg jumps so go back 15kg (3 jumps) to 87.5 and in 4 weeks time hopefully you're up to 107.5kg.
the key idea is that you can't keep adding weight each week, otherwise you'd be squatting 1000kg in a year by just starting with the bar and adding 10kg each week.