problem with deloading
Hi I'm new and got a question regarding deloading.
I'm training Westside Barbell style for about 1,5 years now.
To be clear I only do the 4 days ub/lb split (so no extra GPP) and I only train raw.
At the beginning I also added a lot of bodybuilding excersizes and traint 4 times a week for about 2 hours. So I figured that I should follow the standard template cause according to Louie you will never overtrain that way and can max out all the time.
This didn't matter anything in my situation. After 3-4 weeks I lose strenght when I continue.
I also tried to stretch that period so my CNS would adapt or something, but it didn't matter.
I'm thinking of doing WSB for 3 weeks and then 1 week do nothing or maybe some light training to get some blood in, but I really hate deloading!!!
If anyone got some tips/tricks/advice it's more than welcome!
Welcome to MAB..
I Don't know much about Westside, but I do know deloading sucks, but it is also very helpful. There's a good reason it's integrated into various programs like 5/3/1. I generaly go 3-4 weeks, then do a partial deload by lowering the weights and upping the reps a bit. I focus more on form during that week to keep myself in check with what I'm doing, and also to evaluate how well I accomplish each lift.
The deload sucks because it feels like a wasted workout. And you won't notice a difference right away either; so deloading once or twice won't convince you it's the right thing to do. The only way to know for sure is to try it, and give it a few months at least. Take notes on how you perform now, and in the past, then forget about the notes; put them aside and become a deloader. After say, 4-6 months, take new notes and compare. If you see better progress on one method, you'll know where you need to go.
Also, here's a great article written by of our very own MAB members..
thanks brother, gonna look into that right away!
Btw have you ever heard of Average Broz ? John Broz says that there's no overtraining and you should you go on and train and get weaker until you get strong again.
Like I said I tried to stretch the period of training in hope my CNS would adapt, but that didn't work. Have you ever tried things to make your CNS take on more workload?
It's certainly a process that one should enter gradually. There is a lot to learn.
I was squatting heavy 3x a week. probably could have went to 6x a week, but that doesn't work well for those of us who can't train 2x a day, 6 days a week.
Check out this thread:
Was was doing all three powerlifts 3x a week, 2 weeks on, one week complete deloading. I found quite a bit of value in overreaching and deloading. I could have dailed down deadlifts and bench and not needed a deload. Squats were easier to handle with frequency, if the volume and intensity were spot on.
The last time I trained all out BTTW style with no breaks other than 1-2 rest days a week...was the last time I will ever train like that again. It took about 6 weeks and my CNS was cooked. I could barely stand the thought of lifting anything heavy at all. I took a good 3 weeks off, no lifting and felt better again. But definitely not as strong as I was, and when done properly for me, about another 4 weeks to get back to old numbers again..
Also bear in mind Louie recommends doing timed Bench Presses instead of ME work every 3-4 weeks in, oh I don't know, just about every WSB article he ever wrote :)
I'm reading you guys Increasing Strenght thread and it's pretty interresting
I'm gonna plan things a little more than I have done in the past.
When I read my log I've been doing some excersize to often.
If you guys have a second to check my training plan I would apreaciate it :)
Maybe some things you need to know first.
I'm a raw lifter and am 6"6' tall 264 lbs with about 12% fat (totally guessing here, but you can see abs).
My strength stats are:
Squat 440 lbs
Bench 320 lbs
Dead 650 lbs
If been trying to get to 330 lbs benchpres for about 4 months now so I hope after my current deload I can. Also have tried 660 lbs deadlift wich is 300 in kilo's so its kind of a magical number for me. I think I can make that one allready, but want to make sure I wont miss it next try.
Gonna do this stuff after every bench workout -> to keep my wrist and elbows healthy
* Light band pushdown 3x failure (15 sec rest)
* Wrist curl 3 x failure (15 sec rest)
* reverse wrist curl 3x failure (15 sec rest)
(btw. I call Plate loaded -> Plated)
40% bench + doubled monster mini bands 8x3
Sitting Rope facepulls 2x15
40% squat + choked monster mini + choked light bands 8-12x2
Standing cable crunch 4x15
2board press 5x5
30° incline benchpress 4x12
Cable side raises 3x12 (dropsets)
Bentover dumbell side raises 3x12 (dropsets)
60-65cm (24-26inch) box squat 5x5
Band legcurl 3x20
65% bench + reverse monster mini 8x3
JM press 6x10
Plated cable row 3x10
Sitting dumbell side raise 3x10
65% squat + reverse light bands 8x2
Squat with light band around knees (knees-out-squat) 4x8
Plated cable pull through 4x10
Weighted crunch on ball
benchpress + reverse light bands 4x3
30° incline dumbell press 4x8
Plated lowrow 4x8
Dumbell cuban press 3x12
40cm (16 inch) box Goodmorning 4x10
Kneeling cable crunch 4x12
50% bench + 24 kilo / 53 lbs (total) chains 8x3
Rope pushdown 3x10
Barbell Row 3x10
50% squat + 40 kilo / 88 lbs (total) chains 8x2
50% deadlift + 40 kilo / 88 lbs (total) chains 6x1
Medium band goodmorning 3x20
Benchpress 3x1 or 4x2
Plated latpulldown 4x8
OH Press 4x8
(maybe some extra day or two rest before pulling a new max)
Standing plated leg curl 4x10
Machine leg extentions 3x12
- deload -
probably do nothing or maybe some 60% and low rep just for technique
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