Spam pictures of my biceps. Whatever.

[BigJosh]

Originally Posted by jdmalm123

Yes, sir. Got decent sleep, no work today and I'm gonna eat on schedule to be prepped for tonight's WO.

Wasn't anything major...I may have been fighting a beginning cold, but it never took root. Also, I think it's just 3 solid weeks of 5 sessions per week after being on the bench for so long...

We'll see how the next few days go. If still sketchy, then I'll probably go with 3 weeks of work and then a 4th week deload to keep the train chugging along.

How about you?!

It seems counter intuitive to deload so often, but I have been doing it with 5/3/1 and it hasn't caused me any issues. It's kept me fresher, mentally and physically. I think if you are feeling beat up after 3 weeks of solid lifting, take the deload week. But maybe stay flexible. There may be times when you can go 4,5,6,7 or even 8 weeks.
In other words, do what you need to do to stay healthy. In the long run, I am of the opinion that it will only help you and will not hinder you.

Keep up the great work man!

[jdmalm123]

Originally Posted by BigJosh

It seems counter intuitive to deload so often, but I have been doing it with 5/3/1 and it hasn't caused me any issues. It's kept me fresher, mentally and physically. I think if you are feeling beat up after 3 weeks of solid lifting, take the deload week. But maybe stay flexible. There may be times when you can go 4,5,6,7 or even 8 weeks.
In other words, do what you need to do to stay healthy. In the long run, I am of the opinion that it will only help you and will not hinder you.

Keep up the great work man!

Great advice, man. Thanks...

In the past, I've never really deloaded..which often meant burnout that threw off my progress...

I hear a lot of good lifters on PL programs praising deloads...I will definitely add it to the toolbox....as needed!

[MikeM]

Deload is your friend for sure!

Good stuff, JD. Keep after it.

[jdmalm123]

Felt a bit meh, but got everything done.
Added a set of bent-over flyes...just enough to feel teh pump...will add reps next.
Using varying grip widths with the pull ups. Wide feels as good as medium and narrow.
I could definitely handle more weight on the squats and bench press, but will stick to the plan.

Going to listen to my body and the advice and rest 100% tomorrow then try a one day deload Friday. After that, deloading every fourth week seems like a good idea. Since I'm not eating to bulk, I won;t have the same energy I did last time I was doing this...plus I'm older now!

Squat (low-bar, medium-wide stance, below parallel)
145x10
155x8
165x6

BB Bench Press
barx20
95x10
125x10
135x8
145x6

Bent-over Fly
10x10
10x10
10x10
10x10

Pull Ups (8x5 intraset)
40

[Hunterace]

Great workout JD! Keep workin hard bud!

[BendtheBar]

Originally Posted by jdmalm123

Yes, sir. Got decent sleep, no work today and I'm gonna eat on schedule to be prepped for tonight's WO.

Wasn't anything major...I may have been fighting a beginning cold, but it never took root. Also, I think it's just 3 solid weeks of 5 sessions per week after being on the bench for so long...

We'll see how the next few days go. If still sketchy, then I'll probably go with 3 weeks of work and then a 4th week deload to keep the train chugging along.

How about you?!

Sore and not sick, so can't complain. I'm the only one in the state not sick.

Enjoy the rest.

[jdmalm123]

Originally Posted by BendtheBar

Sore and not sick, so can't complain. I'm the only one in the state not sick.

Enjoy the rest.

Yeah, lucky, right?!

Stay that way....

I haven't had a cold in...hmm...just over a year! Wow...probably just jinxed it!

[jdmalm123]

Had a good, physical work day...no gym work.

Just three Liquid Advil and maybe an adult beverage....

Let my liver have the workout! LOL

[KD5NFW]

I will also jump on the deload bandwagon, as much as I complain about them they are definitely your friend! Like you I used to lift week after week without a break. Typically between 12-16 weeks I would finally burn out and be forced to take a week or more off. When I would start back I had to reset quite a bit on weight and start over regaining my strength.

Take the deload when your body says you need it

[jdmalm123]

Originally Posted by KD5NFW

I will also jump on the deload bandwagon, as much as I complain about them they are definitely your friend! Like you I used to lift week after week without a break. Typically between 12-16 weeks I would finally burn out and be forced to take a week or more off. When I would start back I had to reset quite a bit on weight and start over regaining my strength.

Take the deload when your body says you need it

I'm totally sold....in the past, I deloaded once every 8 or so years...usually forced by injury, so I think I will be wiser for the future...

thanks, man!