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The comeback

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Thread: The comeback

  1. #46
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    Hey everyone!
    I haven’t been quite MIA just on Deload where I had to reduce my workouts for a week to allow for some extra recovery.

    Every 4 weeks of hard training I take an easy or off week.

    Saturday was the start of block 2 (mesocycle 2)
    7x2 at 390 with the bow bar.

    This mesocycle will end me with the same weight I had as my training weight when I missed 490 in competition. Except this time I will be using a more difficult bar.

    So after this cycle I will go back to a straight bar and try to stay healthy as I ride the wave to my next competition.




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  2. #47
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    Looking good CK.

    So when you mention every four weeks you will have an easy week. What does an easy week look like or consist of?
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  3. #48
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    Quote Originally Posted by TripleOvertime View Post
    Looking good CK.

    So when you mention every four weeks you will have an easy week. What does an easy week look like or consist of?
    Good question,
    Largely varies by how sore and beat up I feel, generally 40-50% of the normal work, sometimes less.

    For example on bench deload, it was 14 days off of heavy bench and 6-7 days off lifting

    I ended last meso with duffalo bar 395 bench

    So it looked like this for me:
    June 29 end of meso 1 with 395 7x2 duffalo bar bench
    Then I took rest time until June 6th

    July 7th I hit a super low volume strength day. I literally only did 365 regular bar for 4x1. That’s it.

    July 8th forward was back to workouts as part of my second mesocycle but my bench day isn’t until Saturday so that comes to like 14 days of deload before heavy benching (not counting a few sets in the middle for the purpose of preserving strength and technique).

    However I deloaded the rest of my workouts by 6 days going to zero lifting

    I felt really beat up and just needed the time off

    Felt great going back into lifting. Fresh and ready




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  4. #49
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    Remember
    The whole purpose of a planned deload is to off set the fatigue you accumulated throughout the training block

    So you don’t want to do too much working out because that then accrues additional fatigue and doesn’t allow your body to dissipate the fatigue you’ve accumulated.

    Your goal is to rest and recover, but also not rest and recover so much that you lose your fitness (as measured by strength in my case)

    Hope that makes sense


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