Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
5 3 1DeloadSplit Advice

weaker after deload week 5/3/115420

golago private msg quote post Address this user
i came back from a deload week on the routine 5/3/1
my bench press was before deload 85kg for 5 reps
and now it is 4 reps 80 kg
it is happening to me everytime i deload ,
is it only me ?
i dont understand why should i do deload if everytime my strengh drop after delaod ,
can someone explain me this ?
i really try very good at deload week and doing exactly how jim wendler suggest to dealod
Post 1 IP   flag post
Trev182 private msg quote post Address this user
I normally feel alot fresher after a deload and strengths down a tad first few sessions but it comes back very quickly

I wouldnt worry about it, but, since its you, youre going to worry anyway.
Post 2 IP   flag post
golago private msg quote post Address this user
@Trev182

yes because everyone saying to deload and after that they are coming stronger so i thought something wrong with me .

i am on week 2 after deload still weaker is it normall right ?

thank !
Post 3 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by golago
@Trev182

yes because everyone saying to deload and after that they are coming stronger so i thought something wrong with me .

i am on week 2 after deload still weaker is it normall right ?

thank !


Nothings normal in this industry/sport haha!

Everyone is differenjust go to the gym, lift as best you can.
Post 4 IP   flag post
golago private msg quote post Address this user
maybe i should stop deloading ?
if everyone is different maybe deloading is not for me
Post 5 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by golago
maybe i should stop deloading ?
if everyone is different maybe deloading is not for me


I dont know much about wendlers deload but i normally run the same routine and volume abd drop the weights by 50%.
Post 6 IP   flag post
golago private msg quote post Address this user
@Trev182

it is about the same .
how much time does it take u to get back to your bench press weight before deload ?
Post 7 IP   flag post
mikew private msg quote post Address this user
Quote:
Originally Posted by golago
maybe i should stop deloading ?
if everyone is different maybe deloading is not for me :S


I don't think that will help. If the calculations say you should hit X reps, it's up to you to hit X reps. Weight fluctuations (esp. if cutting) will screw things up badly. Assuming you are on a bulk or slight surplus you should be fiending to get back in the gym after deloading.

Maybe something is wrong with your prep - food, mental energy, sleep, injury, etc. Tons of factors could possibly make your workout bad.
Post 8 IP   flag post
golago private msg quote post Address this user
@mikew

thank!
i dont think so because it is happening everytime i deload and not only this time ,
i eat tone of foods on deload .
Post 9 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by golago
@Trev182

it is about the same .
how much time does it take u to get back to your bench press weight before deload ?


1-2 sessions depending on what im doing.

I only deload every 10weeks or so
Post 10 IP   flag post
golago private msg quote post Address this user
@Trev182

i am on the end of week 2 :S
Post 11 IP   flag post
SOLARSUPLEX private msg quote post Address this user
I bet if you just lifted at the weight before your plateu for like 4 weeks. Next time you tried to increase you would. Just trying to get them gains too quick mate.
Post 12 IP   flag post
golago private msg quote post Address this user
@SOLARSUPLEX
Can u explain your self i just didnt undestand u
Post 13 IP   flag post
SOLARSUPLEX private msg quote post Address this user
If you stall at a 225 bench of 5x5. Say you can only do 4 most sets.

Drop down to 220 or 215 and just stay with it. Don't try and increase weight. Just do it for 4 weeks. If you can do more reps on the LAST SET then feel free to do more.
Post 14 IP   flag post
golago private msg quote post Address this user
@SOLARSUPLEX

i am doing as jim wendler routine the set and weight as describing .
Post 15 IP   flag post
Dem41 private msg quote post Address this user
Have been doing up to this cycle, the normal 4th week Deload he had originally programmed. That first week back of 5/5/5+ always seemed to be the hardest to hit.
If you think your getting weaker on that one week off you can always switch to what's in the beyond book, 7 week cycles
Week 1
3x5
Week 2
3x3
Week 3
5/3/1
Increase TM
Week 4
3x5
Week 5
3x3
Week 6
5/3/1
Week 7 Deload
Post 16 IP   flag post
golago private msg quote post Address this user
@Dem41

this what i am doing mate
Post 17 IP   flag post
Dem41 private msg quote post Address this user
Question, last week you did 85 for 5 on 5's week and this week only 80 for 4 reps on 3's week?
Post 18 IP   flag post
golago private msg quote post Address this user
i did 82.5 kg for 6 reps on the 3's week and now
80 kg for 4 reps on the 2's week
Post 19 IP   flag post
Dem41 private msg quote post Address this user
Kinda at a loss on that, guess you can always just reset the weights back 3 cycles as jim states when you hit a wall and work your way back up. Have had to do that when I was cutting. It's just your bench that goes down?
Post 20 IP   flag post
golago private msg quote post Address this user
@Dem41

yes all my pressing ,
untill now i have made no progress on my press exersices at all ,
i am on cycle 3 on jim wendler ,
i have started the first cycle with 85 kg for 5 reps
reduced 10% from my one rep max ,
so if i will reduce my weight again it's like i have done nothing


do u come weaker after deload same as me ?
Post 21 IP   flag post
Dem41 private msg quote post Address this user
Far as pressing, no other then droping the weights down after I had some shoulder pain from not dumbbell bench pressing correctly this summer. Pressing has only been the only lifts that made progress for me throughout the cut.
Only thing that gets worse is the doms that first week of 5s, but then again I went with 85% of my 1rm to calculate my training max. That first week back trying to hit 10 reps after doing 2 sets of 5 reps is rough , but I just push myself through it.
I know it can be frustrating to move the weights back. But he does state quite often, 5 steps forward, 3 back and start light
Post 22 IP   flag post
golago private msg quote post Address this user
@Dem41

on cutting it is understandable but on bulking it'isnt
Post 23 IP   flag post
Dem41 private msg quote post Address this user
Sorry I couldn't be more help to you, others here with more knowledge then I have may have other ideas. The 3 things I learned was food makes a big difference, as does getting rest days in, and getting enough sleep.
Post 24 IP   flag post
_RudeCrew private msg quote post Address this user
Holy crap
Post 25 IP   flag post
SRorhrbac0808 private msg quote post Address this user
There are 3 "heavy" weeks on wendlers then a deload. When I do wendlers I like to do about 4-6 "waves" before deloading. Basically :

Cycle 1 Week 1
Cycle 1 Week 2
Cycle 1 Week 3
(Skip deload go into cycle 2)
Cycle 2 week 1
...... Etc etc for about 4-6 cycles THEN deload. But listen to your body as to when to deload. If that makes sense.
Post 26 IP   flag post
golago private msg quote post Address this user
@SRorhrbac0808

thank man,
Ok i wil try this.
Post 27 IP   flag post
golago private msg quote post Address this user
someone has told me that jim wendler explain about people who deload make no good for them,
but he couldnt explain me more aobut it ,
does someone has read his new book and can explain me ??
Post 28 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Quote:
Originally Posted by golago
someone has told me that jim wendler explain about people who deload make no good for them,
but he couldnt explain me more aobut it ,
does someone has read his new book and can explain me ??


Or about you go to the gym. And fucking lift and stop thinking about every little detail that isn't relevant to getting results.
Post 29 IP   flag post
darklight79 private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
Quote:
Originally Posted by golago
someone has told me that jim wendler explain about people who deload make no good for them,
but he couldnt explain me more aobut it ,
does someone has read his new book and can explain me ??


Or about you go to the gym. And fucking lift and stop thinking about every little detail that isn't relevant to getting results.


@SRorhrbac0808
I really hate the fact I want rep this shit more than 3 times but I can't. MODS do something!!!
Post 30 IP   flag post
340630 34 30
destitute