Yo guys, have any of you benefitted from running the old 3 week cycle and deload as apposed to the 6 week and deload as set out in the beyond 5/3/1?
I run it along side BJJ 2/3 times a week I’m generally sore as shit from both. I’m hitting my dietary needs and the only flaws I can see in my recovery is having a baby + Working shifts.
I have never done the 6 week cycle so I could not say for sure. I have noticed that sometimes I don’t really feel like I need a deload but that could be because with my schedule I do have to move days around or miss a day sometimes. Normally when I do that I will skip the deload and just start over on week 1 again. I def. think you might have recovery issues especially working a job with odd hours as well. I personally have to build up to do that much work but I am getting older too.
[quote]Pete86 wrote:
Yo guys, have any of you benefitted from running the old 3 week cycle and deload as apposed to the 6 week and deload as set out in the beyond 5/3/1?
I run it along side BJJ 2/3 times a week I’m generally sore as shit from both. I’m hitting my dietary needs and the only flaws I can see in my recovery is having a baby + Working shifts.
[/quote]
Well, I don’t have Beyond 5/3/1 so I’m not sure how that progression is set up, but I typically use the traditional 5/3/1 while boxing two or three times a week.
My split is outlined more closely in my log, but it typically goes:
Monday: Lift lower body
Tuesday: Box
Wednesday: Roadwork
Thursday:Box
Friday: Box
Saturday: Lift upper body
Because I only lift twice a week, the average 5/3/1 cycle takes me 6 weeks, and I don’t deload because…well, I’m only lifting twice a week. Life tends to get in the way every once in a while, though, so I do deload occasionally out of necessity or lack of time.
How long have you been doing this combination for? Because I had a lot of the same problems when I first started doing this workload, but as I’ve adapted it’s lessened down to nearly nothing.
Part of this is I’m used to it, and the other part is that I’ve boxed for a few years, and so the movements come easier and I don’t use nearly as much energy to do the same workload that I used to.
It may just be a matter of you acclimating to the schedule.
Of course, a baby can REALLY fuck up recovery - nothing like sleepless nights to kill your body. And if you’re working shifts - not sure what that means but I’m assuming maybe the night shift, or it switches - those two things can run you down pretty bad. Sleep is vitally important to your recovery.
Dont shoot me for saying but, Ive got a constant battle in my mind am i over training? Shall i grind it out and my body WILL adjust?
Like i said i may have found my limits with the amount of recovery time ive got spare. Short of finding another job that supports my family with better hours i think im going to have to go back to the 3 week 1 week deload.
[quote]Pete86 wrote:
Dont shoot me for saying but, Ive got a constant battle in my mind am i over training? Shall i grind it out and my body WILL adjust?
Like i said i may have found my limits with the amount of recovery time ive got spare. Short of finding another job that supports my family with better hours i think im going to have to go back to the 3 week 1 week deload.[/quote]
Well you didn’t answer how long you’ve been doing it for. There’s big difference between doing this for your first month and doing it for two years and still feeling that shitty.
[quote]FightinIrish26 wrote:
[quote]Pete86 wrote:
Dont shoot me for saying but, Ive got a constant battle in my mind am i over training? Shall i grind it out and my body WILL adjust?
Like i said i may have found my limits with the amount of recovery time ive got spare. Short of finding another job that supports my family with better hours i think im going to have to go back to the 3 week 1 week deload.[/quote]
Well you didn’t answer how long you’ve been doing it for. There’s big difference between doing this for your first month and doing it for two years and still feeling that shitty.[/quote]
Just saw your post about a year on the 5/3/1 3 week and deload and 3/4 months on the new 6 week and deload.
I totally missed the having a baby… sorry. I think Irish’s post was much more well written than mine. but basically the same situation as myself. I normally post at work because it is the only time I can really sit at a computer and sometimes things don’t come across the right way.
I think the best thing you could do is scale it back a bit and see how you feel. the idea of 5 3 1 is to start small anyway. It catches up with you plenty fast IMO.
[quote]Pete86 wrote:
Just saw your post about a year on the 5/3/1 3 week and deload and 3/4 months on the new 6 week and deload.[/quote]
Have you followed the 5 forward 3 back idea that seems to be knocking about, don’t think its actually in any of the books though, every 5 cycles you go back 3.
Because if not that roughly means you have added close to 60K to your squat and dead lift compared to last year, that could explain why its beating the hell out of you
Yeah ive heard of this. I have gone from zero exercise into weight lifting and BJJ full steam with no weeks off apart from deloads for a year and a half.