Need info about deload phase...

[rccs]

I am competing again on the Portuguese powerlifting Nationals late May. I started Sheiko's monthly routine 4 weeks ago. Next week I'll have to perform deload, in order to do the following montlhy routine and then enter in the 5 weeks CMS-MS PREP.

Could anyone tell me what is the routine for one week deload?
Any help will be much appreciated.

[Stubborn]

For one week deload I would concentrate on active recovery, light full body work (no more than 135lbs on the bar), and rest/nutrition.


I usually use a two week deload where I will use a high rep max in each movement at two weeks and do what I listed above for one week out.


Im also always prepping for strongman, not PL, so maybe someone can tell us if they differ much?

[thewickedtruth]

same thing..basically i'd go from pl'n to doing nothing for a week or doing bodybuilding style of workouts. becasue they're different forms of training, your body sees them as such anyway, so it rests the "usual" cns, etc. that you tend to tax a particular way and that aspect recovers while still doing metabolic recovery work, rehab, whatever..

that make sense?

[ripitupbaby]

I am doing Sheiko right now, and I did a deload week using the basic structure of the sheiko workouts and dropping the volume significantly, like by 2/3.

I did two workouts during the week instead of four, and I did a day of plyometrics and a couple days of Hi/Lo cardio.  For the workouts, I followed sheiko, but I tried to only do every third set and dropped out many of the 80% sets.  Still did all of the exercises, but I only did two sets where it calls for five, etc.

How do you like sheiko?

[rccs]

I am doing Sheiko right now, and I did a deload week using the basic structure of the sheiko workouts and dropping the volume significantly, like by 2/3.

I did two workouts during the week instead of four, and I did a day of plyometrics and a couple days of Hi/Lo cardio.  For the workouts, I followed sheiko, but I tried to only do every third set and dropped out many of the 80% sets.  Still did all of the exercises, but I only did two sets where it calls for five, etc.

How do you like sheiko?

Well... it is exausting... the main dificulty for me is that I can't recover properly my chest due to the high volume of bench press. I think that I might have devolopped an injury in my right pec/shoulder... it takes more time to recover and the shoulder hurts a lot. I am improving on squats, definetly, but on the other hand I feel like my deadlift is regressing  I don't know if it is a logical consequence of the training, in order to become stronger at a later stage. I would like to know if it is happening the same thing to anyone of you guys.

I think that it is a training routine that demands some powerful supplementation or even something else. The training sessions last 2h15m, but the funny thing is that I gained bodyweight, probably because of creatine or the training itself 

[rccs]

For one week deload I would concentrate on active recovery, light full body work (no more than 135lbs on the bar), and rest/nutrition.


I usually use a two week deload where I will use a high rep max in each movement at two weeks and do what I listed above for one week out.


Im also always prepping for strongman, not PL, so maybe someone can tell us if they differ much?

Thx for your tip. But I have to ask you... by doing high rep max aren't you exausting your muscles even more? Do you feel that you are deloading properly and when you start the next phase of training do you feel "fresh"?

[ripitupbaby]

Well... it is exausting... the main dificulty for me is that I can't recover properly my chest due to the high volume of bench press. I think that I might have devolopped an injury in my right pec/shoulder... it takes more time to recover and the shoulder hurts a lot. I am improving on squats, definetly, but on the other hand I feel like my deadlift is regressing  I don't know if it is a logical consequence of the training, in order to become stronger at a later stage. I would like to know if it is happening the same thing to anyone of you guys.

I think that it is a training routine that demands some powerful supplementation or even something else. The training sessions last 2h15m, but the funny thing is that I gained bodyweight, probably because of creatine or the training itself 

Exhausting for sure!!  I adapted to the bench training after the first week or two.  But bench press happens to be my strong suit, and I think that was part of it.  I did the first month and then took a light week (or deload or whatever you want to call it), then I increased my 1RMs by a LITTLE, and now I am in Week 2 of the second month.  And the squats and deadlifts are killing me right now.  My legs and hips hurt in places that I didn't even know they could hurt!   
I'm having a hard time recovering from either squatting or deadlifting in time for the next workout, but I'm getting through it "OK."  And hopefully I will come out the end of this month stronger than I went into it.  In terms of the volume, I think I am a little better off because I am small, and smaller people in general can recover from more volume than bigger people.  You may want to consider cutting down the bench press volume a LITTLE (like 1-3 sets) since you are benching almost every workout.
I'm struggling with deadlift anyway, so I am not sure if I am experiencing the same thing that you are/did.  Sometimes the weights feel heavier than they should or than they did in a previous workout, but I dont think I am going backwards... I think that's just more a sign of fatigue.
Workouts are taking me on the order of 90-120 minutes.  I try to rest as little as possible.  I am going to start a creatine supplement myself because I am curious about whether or not it will help me with strength/recovery.

[Stubborn]

Thx for your tip. But I have to ask you... by doing high rep max aren't you exausting your muscles even more? Do you feel that you are deloading properly and when you start the next phase of training do you feel "fresh"?

I am exhausting my muscles but it helps with my conditioning a bit as well. A last little boost. My high rep max is just a ~60% weight and seeing how close I can get to 20 for only one set. Its really not that much work when you do 3-4 warm up sets and then just rep out on a light weight. Squats one day, shoulder press the next, and finally DL/cleans. So a total of 15 sets for the week.

Then during one week out I will do three days of full body movements (clean and press & snatch mostly) with no more than 135lbs accompanied by med cardio and stretching. Oh and abs each day as well.

Like I said its different in strongman and this wont work for everyone. Deloading is also a trial and error thing just like working out. If my preparation is not JUST the way I like it then my mental game is thrown off.

[Hedgehog]

Well... it is exausting... the main dificulty for me is that I can't recover properly my chest due to the high volume of bench press. I think that I might have devolopped an injury in my right pec/shoulder... it takes more time to recover and the shoulder hurts a lot. I am improving on squats, definetly, but on the other hand I feel like my deadlift is regressing  I don't know if it is a logical consequence of the training, in order to become stronger at a later stage. I would like to know if it is happening the same thing to anyone of you guys.

I think that it is a training routine that demands some powerful supplementation or even something else. The training sessions last 2h15m, but the funny thing is that I gained bodyweight, probably because of creatine or the training itself 

The key for doing Sheiko IMO, is to pick a proper 1RM, and to err on the lower end.

This time, you might have picked a good number for the squats, but perhaps a too high number for the bench and the deadlift.

Also, I'd say it's important to pick a Sheiko routine (there are several routines out there) that you're able to recover on.

Some of the routines are just too big and have too high percentages to fit a natural athlete.

JMO.

[Vet]

The key for doing Sheiko IMO, is to pick a proper 1RM, and to err on the lower end.

This time, you might have picked a good number for the squats, but perhaps a too high number for the bench and the deadlift.

Also, I'd say it's important to pick a Sheiko routine (there are several routines out there) that you're able to recover on.

Some of the routines are just too big and have too high percentages to fit a natural athlete.

JMO.

From what I know of Sheiko, I agree with you.   That said, I've never trained sheiko, so I don't know from personal experience. 


I pretty much follow a westside basic template----we recently dropped to 3 days a week because of work conflicts and to give time to recooperate from some nagging injuries.   I'm hitting at least 20 lb PR's on each ME workout right now, so I'm doing something right.   

We do planned deloads every 4th week if we are on a 4 day per week program, every 6 weeks if its a 3 day per week program (because of the increased time to recover).  Our deload weeks are done two different ways:  Most often we'll do a regular DE bench workout, but back off on the heavy "accessory" lockout work---declines, 4 or 5 boards, or reverse grip bench and cut back on speed deadlifts (none this week).   We also only do the accessory work for ME days.  For example on ME squat/deadlift, we won' do a squat or a deadlift movement, will do back extensions, GHR's and abs.    Alternately, if we are all feeling good and rested and not wanting to do a Deload week, we'll do three workouts where we come in and work to a 90-95% max on squat, bench, or deadlift and then leave.  No DE work, No, ME work, just those three workouts really focusing on form--trying to get it perfect.   

Prior to a meet, I want to hit my openers two weeks out, although if I'm having shirt problems, or I feel like I need lots of rest, I'll go up to the Tuesday before the meet (ie squat and deadlift the week prior, but no bench) and work up to my opener.  Then the week before the meet is for rest and recovery.