Author Topic: Time when i should deload?  (Read 13167 times)

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PointerRyan

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Time when i should deload?
« on: March 16, 2012, 11:12:41 am »
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WEll a quick one, after toady's workout, got me wondering if my cns is really fked and should've done some deloading.

First of all, ui normally yawqn in my workouts, this time, yawned fairly more, and tears came out in some yawns.

second, right hip was bugging, due to bad sleeping posture. woke up like that. but shouldn't had affected my squat performance so much.

 third,Did 80kgx5, with a little stuck on the way up last week, but did not fail any. supposed to be able to do 80kg x5 quality reps, but only did it on my first set. 2nd set, went down a little too fast because of wanting to take advantage of the rebounding force. instead, got stuck in a ATG position and had to drop the weights. reracked, and struggled with 3 reps. i would guess a slightly below half squats, opposed to the parallel/slightly above parallel squats i normally do.

lastly, i felt fairly lazy, compared to the normal "lazy" feeling i have in my workout. Wouldn't say its a serious focus ability problem, but probably about time my CNS tired out? have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks.
Or maybe i should cut some weight down, like use 75/77.5kg and really focus on quality parallel squats, as i could've added weight to fast? I doubt so as this workout was really bad. took a good 10minutes break before doing my rom deadlift workout. yawned fairly lot during that break.

So man anybody has a solid conclusion today was a day i should've deloaded? Or maybe i just suck? maybe I should've already done it on my monday workout? that workout i would rate average-good except for the fact i was  too enthusiastic in my squats and added weight too fast.

So either ways should i continue my usual workout on monday? or deload or just cut down on the weights and start progressing from there?


thanks


PointerRyan

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Re: Time when i should deload?
« Reply #1 on: March 16, 2012, 11:44:31 am »
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oh forgot to mention the most unusual thing during today's workout. I Doubt i was seriously dehydrated but anyways water never tasted so good in a long time. water tasted great from starting of workout even after my stretching and up to now.
Could that have something to do with my bad squat performance? i don't think this contributed much dont ya think so?


cheers

Mikey

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Re: Time when i should deload?
« Reply #2 on: March 16, 2012, 01:12:56 pm »
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"have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks."

Did you mean months instead of weeks?
Everybody has different workload capacities and all but I highly doubt you're going to overtrain from squatting 80kg a couple times a week. Getting sore and feeling tired doesn't mean you're overtrained or overfatigued it just means you're unadapted to weight training.
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PointerRyan

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Re: Time when i should deload?
« Reply #3 on: March 16, 2012, 10:50:02 pm »
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well actually been squatting since december, but i last had a competition at febuary 8th, deloaded on a monday workout, and cna't remember but i think i went back to my normal routine on friday after my competition basketball. didn't played much though.

So okay maybe a month and 1week.

yeah 80kg is light but it's already my 5RM.
I'm guessing when i was still at 75kg/77.5kg, i did not go low enouugh and when i used 80, i wasnt strong enough for it?? I've been progressing like 2-3kg almost every workout for the past month,probably a workout every2-3weeks i'd progress little, or did bad quality squat that i focus on quality reps.

so happen this week sucked. Mon 80kg, was my 5RM, on 4-5th rep, i don't go up as fast as i should, probably a good 4-6second seconds to complete a rep. for VJ wise ain't appropriate yeah?
also i lack hip drive cause my glutes are probably weak that i switch my form on my way up, so that the barbell goes forward a little so that i could use my quads and more other muscles to complete the rep?

Well i'v been feelign sore t my ass and quads, and lowerb ack occasionally every workout, so i'm sure my glutes are developing as they should be, since that r.lunges and rm. deadlift after squatsreally targets my posterior chain.

So man i guess i increased intensity too fast? or i should have deloaded?

Water tasted so great yesterday and thats unusual.

so my bodyweight is 53kg, if that affects anything.

thanks btw

PointerRyan

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Re: Time when i should deload?
« Reply #4 on: March 16, 2012, 11:05:42 pm »
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also they say to do parallel squast to recrut enough glute muscles, but then there are those who are doing half squats and their glutes still developing well. If so, why cant i go slightly above parallel? i mean i still recruit much more muscles than half squats. thoughts on this?

Dreyth

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Re: Time when i should deload?
« Reply #5 on: March 17, 2012, 11:54:31 am »
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I would go to parallel so it's easier to gauge your depth.

If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?

On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.




Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"

Here's the difference:

In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.
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Daballa100

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Re: Time when i should deload?
« Reply #6 on: March 17, 2012, 12:41:16 pm »
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First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is.  That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time.  Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.

The yawning thing: make sure you get tons of sleep dude.  Using 8 hours as an ideal time is fine for normal people, but in my opinion every hardworking athlete should shoot for 9 even.  What I mean is, 8 should be a bare minimum from a day to day basis for you.  Also, the hours you count should be the ones where you're actually asleep, not tossing and turning.  You can get away with getting 5-6 hours of sleep every now and then, but it can add up if you're working hard and not getting rest.

You can also try listening to meditating, listening to relaxing music, going for a walk, or anything else relaxing to make sure you feel good for you workouts.  It only takes 15-30 minutes a day, sit down(or walk, whatever) and relax, without any distractions or anything that will make you think too much.  More sleep + relaxation = amped when training comes along.

Deloading is something you should have scheduled.  I've come off deloads before where I've felt great the first day and like shit the 2nd or 3rd day, even though the training wasn't that intense/draining.  Would that mean I would deload?  No, because I was bound to have a bad day or 2 here and there.  There's no telling whether or not you're CNS is drained or not, because you often can push yourself and set PRs when you feel like shit.  Sometimes when you feel good you don't PR at all for whatever reason.

With that said, you can schedule your deloads whenever you want, just make sure you have it planned first.  People with different ages, work capacities/amounts of GPP, tendencies, etc. will have different responses to training for a certain period of time.  You can deload every 3 weeks, every 6 weeks, whatever, do it every once in a while to make sure you stay healthy.
« Last Edit: March 17, 2012, 12:59:54 pm by Daballa100 »

PointerRyan

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Re: Time when i should deload?
« Reply #7 on: March 17, 2012, 09:45:18 pm »
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what are your thoughts on squat speed?


I would go to parallel so it's easier to gauge your depth.

If you're going slightly above parallel, how do you know your hitting the same depth all the time? If you are increasing 5lbs/week on ur squat, how do you know you're not also squatting slightly shallower each time?

On the other hand, if you hit below parallel on every rep, then you are good to go. As long as you're hitting below parallel you know if the numbers are going up, it's because your strength is going up.




Now, you may be thinking: "So? What if I go deep (but still below parallel), and just get more shallow and shallow in my deep squat but still stay below parallel. It's the same thing!"

Here's the difference:

In the first situation where you're above parallel, you don't have something "set" to judge whether or not your depth is acceptable. In the second situation where you're going to just below parallel, you know that if you go above parallel it's too high, so you can easily just never go above parallel. That's your limit and it's easy to gauge depth by that. It's harder to gauge depth if you're half-squatting.

ah man makes sense. i guess i should stick to my plan of going parallel and using 75 instead of 80 and a quality 6reps.

First of all, I agree with Dreyth, parallel or lower is best because you'll know what good depth is.  That's why I like like full squats(personally, people are different), you don't have to judge depth if you hit max ROM every time.  Half is cool if you are tall/lanky(long femurs/back), or you have a pre-existing injury that causes pain at deeper depths, like Adarqui's SI joint/hamstring tendon, or something like FAI.

The yawning thing: make sure you get tons of sleep dude.  Using 8 hours as an ideal time is fine for normal people, but in my opinion every hardworking athlete should shoot for 9 even.  What I mean is, 8 should be a bare minimum from a day to day basis for you.  Also, the hours you count should be the ones where you're actually asleep, not tossing and turning.  You can get away with getting 5-6 hours of sleep every now and then, but it can add up if you're working hard and not getting rest.

You can also try listening to meditating, listening to relaxing music, going for a walk, or anything else relaxing to make sure you feel good for you workouts.  It only takes 15-30 minutes a day, sit down(or walk, whatever) and relax, without any distractions or anything that will make you think too much.  More sleep + relaxation = amped when training comes along.

Deloading is something you should have scheduled.  I've come off deloads before where I've felt great the first day and like shit the 2nd or 3rd day, even though the training wasn't that intense/draining.  Would that mean I would deload?  No, because I was bound to have a bad day or 2 here and there.  There's no telling whether or not you're CNS is drained or not, because you often can push yourself and set PRs when you feel like shit.  Sometimes when you feel good you don't PR at all for whatever reason.

With that said, you can schedule your deloads whenever you want, just make sure you have it planned first.  People with different ages, work capacities/amounts of GPP, tendencies, etc. will have different responses to training for a certain period of time.  You can deload every 3 weeks, every 6 weeks, whatever, do it every once in a while to make sure you stay healthy.

haha yeah like i said will isten to u guys and go parallel.

oh yeah somehow when i accidentally went full squat 2weeks earlier the tension at my back was less lol.

but nman minimum 8? gosh i've been targetting mnimum 7-7.5hours, and try 8. shit man no wonder i yawn so much.i'll target 8 and a half now but man thanks alot for telling me that. hopefully my yawning problem heals soon.


and for deload, how muc hshould i cut my workotu down to?


thanks alot and cheers

Daballa100

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Re: Time when i should deload?
« Reply #8 on: March 18, 2012, 05:47:02 am »
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Yeah definitely get on that sleep man, I usually get around 8.5 too.


For deloading, it really does just depend on your GPP, tendencies, and training.  Generally, you can cut back more work on a deload if you've been training without one for longer.  For example: Athlete A deloads every 3 weeks(deload week is 4th week), he cuts volume by 40% and keeps all other variables the same.  Athlete B deloads every 16 weeks, he cuts training out completely, and takes the week off(still does stuff like stretching, icing, and sleeping correctly).  It'll also depend on what you're doing before the deload, like if you just had a program with a lot of heavy lifting/high intensity plyos.  In that case you should cut intensity accordingly.

Generally speaking, I would cut volume first, and cut intensity no more than 10% if at all.  In essence, just perform less reps per set to cut down your volume, and you should be good.
« Last Edit: March 18, 2012, 05:50:59 am by Daballa100 »

LBSS

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Re: Time when i should deload?
« Reply #9 on: March 18, 2012, 11:39:31 pm »
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read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html.

you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.
Muscles are nonsensical they have nothing to do with this bullshit.

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PointerRyan

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Re: Time when i should deload?
« Reply #10 on: March 20, 2012, 04:36:52 am »
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Yeah definitely get on that sleep man, I usually get around 8.5 too.


For deloading, it really does just depend on your GPP, tendencies, and training.  Generally, you can cut back more work on a deload if you've been training without one for longer.  For example: Athlete A deloads every 3 weeks(deload week is 4th week), he cuts volume by 40% and keeps all other variables the same.  Athlete B deloads every 16 weeks, he cuts training out completely, and takes the week off(still does stuff like stretching, icing, and sleeping correctly).  It'll also depend on what you're doing before the deload, like if you just had a program with a lot of heavy lifting/high intensity plyos.  In that case you should cut intensity accordingly.

Generally speaking, I would cut volume first, and cut intensity no more than 10% if at all.  In essence, just perform less reps per set to cut down your volume, and you should be good.

haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .

so how often ya think i should plan  a deload? i'm doing 5rm and6/7RM for squats,  each once a week.




read: http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-1.html.

you might not be taking good enough care of your body -- inadequate nutrition, inadequate warm up, not enough soft tissue work, poor form, something else -- but you're probably not overtrained.

man long post actually read till the last part but good read. Yeah i guess i'm not getting enough sleep. nutrition wise i think its fine, just control my eating before workout or i'll tend to eat too much or something which makes me feel sluggish.
i normally do my jumping and head to the gym 30-45minutes later. I doubt that affects why i yawn so much yeah?

thanks alot guys btw


Raptor

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Re: Time when i should deload?
« Reply #11 on: March 20, 2012, 01:43:37 pm »
+1
I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.

vag

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Re: Time when i should deload?
« Reply #12 on: March 20, 2012, 03:34:49 pm »
+1
I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.


http://www.adarq.org/forum/progress-journals-experimental-routines/raptor%27s-strength-power-journal/msg66268/#msg66268
I don't know. I'm going to take a full week out. I don't care if I detrain. Just give some rest to my bones/articulations etc. And overall rest, I could be a bit overtrained.

:uhhhfacepalm:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Time when i should deload?
« Reply #13 on: March 20, 2012, 06:45:07 pm »
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I haven't deloaded for 4 months straight. Never felt the need to. When it's the time to deload you'll know it.


http://www.adarq.org/forum/progress-journals-experimental-routines/raptor%27s-strength-power-journal/msg66268/#msg66268
I don't know. I'm going to take a full week out. I don't care if I detrain. Just give some rest to my bones/articulations etc. And overall rest, I could be a bit overtrained.

:uhhhfacepalm:

My point exactly ^^^

I knew it immediately that I needed to deload. But otherwise, I kept going for months and months without needing any break.

LBSS

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Re: Time when i should deload?
« Reply #14 on: March 20, 2012, 10:38:13 pm »
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february 7th was a month and a half ago, breh.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter