What would be the reasoning behind this?
I don’t plan on switching anything up at this point because I feel like I’m progressing pretty well as it is, but having options is always a good thing in my opinion.
It’s because of the sheer tonnage I move in my workouts no way I could do 2 heavy days of the same lift.
Seems to keep me strong and FRESH, which is super important. No point in lifting if you are hurting and can’t move!
So if I have a squat session that I work up to 500x3, on a week to week basis no way I can work up to that heavy again later in the week. So I choose to just do high reps with some lighter weight (still relatively heavy). Keeps my joints happy!
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It’s also a nice mental break knowing you can push a lighter weight after you have had a heavier day that you put some intensity Into.
I was looking forward to my lighter days and ready/excited for my heavier days. Feels balanced to me. The tough part is trying to hit 5 days a week with my schedule but I’ll make something work because I like the layout and two days off seems to be perfect.
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That all makes sense. Maybe one day I’ll need a break from the heavy weights haha. Was there a certain point where you just decided “I can’t lift this heavy all the time anymore”? Or your training just sort of started gravitating towards it?
As for now I feel the 3-4 weeks of working and a deload have been doing fine for me. It’s becoming pretty easy to tell when I need one.
Weight gain stalls, little aches and pains start creeping in, slight but noticable lethargy/exhaustion, appetite is lower than usual And workouts feel a bit more difficult than the week before. I’ve also noticed I become a bit more irritable as well.
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When I was younger and using weights like nutty uses I ran the same program for like 8+ months (ballpark). “Pendulum powerlifting” by CT. You basically hit a new 1rm every month and I was making gains where on my deads that was either adding 25’s or 45’s every month. It was a heavy week, a speed week, a heavy week, max week. I was young and form was definitely getting worse but I was adding weight so who cares. It makes my back ache just thinking about it. Once I surpassed a few goals I had for myself, I just didn’t care about going that heavy. I’ve lost a ton of strength since but don’t really care to lift weights of my previous strength levels unless my form is solid and I’m confident I’m not risking injury. So as far as deloads, I’m not the best at being ahead of the curve on these. But I am getting better at listening to my body and taking a day here or there, reducing the volume, cutting assistance for a few days or just fuckin off for a week (probably the worst option because beer).
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Beer is definitely my Achilles heel. Big family and lots of parties, and basically everyone I know likes drinking. It’s easy to abstain when I’m on call for the week but once the weekend rolls around and I’m a free man it’s game over.
Adding 45s to my deadlift sounds outstanding haha. Might have to look into that program you were talking about…
OHP 5x6 @ 105lb
Pendlay row 5x6 @ 160lb
Incline press 12,12,11,8 @ 120lb
Bent over row 4x12 @ 135lb
Tempo pushups 15,12,12,13 (did an all out full speed set)
Pull up 8,6,6,4
Overall did pretty well today. Another week at 105 coming up before I can possibly move to 110. Incline felt better than it has in the past few weeks but those last few reps on the final sets are killer. Might switch up to mortdks advice after the next deload, we’ll see when it gets here.
Going to postpone tomorrow’s workout until Saturday. Taking a half day and going out of town with the Mrs for the evening, but will be back late tomorrow night. Depending on how I feel I might attempt 245 for squats. On call again so no (minimal) booze this weekend.
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Did squats yesterday after a few hours of work, kind of strange working out at 11 am but got some shit done.
BB back squat 5x8 @ 245lb
Hanging leg raise 15,12,12,12,12
Pause squat 4x12 @ 165lb
Chins 9,6,5,5
RDL 4x12 @ 135lb
BW lunges 4x25
More than likely going to be doing a deload next week. Don’t really feel like I absolutely need it but trying to stay ahead of the curve. We’ll see though… might try to power through one more week with the weights bumped up in bench and deadlift. Squat will stay at 245 next week.
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Really quality work BM.
Your thinking about the deload week is very good.
5x8 @ 245 on squat is good stuff man.
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Thanks mortdk, definitely feeling good on this program.
Excited to get past the deload already ha. Really happy with how I’ve been progressing so far
Week 10
Deload bench
Bench
45x10
75x5
95x5
125x5
155x1
185x1
205x1
Did a few sets of pull ups and dips, had a pretty busy weekend with work and a couple late nights. Diet again was pretty poor due to how hectic it was. Hopping back on the gluttony train this week though. Still sitting around 203-204 in the morning.
Deadlift deload
DL
135x5
205x5
255x5
295x5
345x1
375x1
Did a couple sets of pullups and band pull aparts and a few sets of bodyweight squats where I hold onto the squat rack, hips are feeling pretty tight and I’ve been having to warm up for a long long time to feel ready on squat day. Hopefully doing bodyweight squats and holding in the lower portion will help.
Did my cardio today!!!.. Still hate it. Haha.
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OHP deload
45x10
65x8
80x5
95x5
120x1
130x1
Did some sets of pull ups, dips and bent over rows. I’m ready to get back to the program and past this deload week.
Edit: just took a look back at the beginning of my log. Not sure if it is a good idea to do some comparisons, bit what the hell let’s see how well I’m progressing. In about 6 months(ish) my lifts have gone from…
OHP 95lb x 12/105lb x 4 to 105lb 5x6
Bench 145lb x 15 to 175lb 5x6
Squat 175lb x 18 to 245lb 5x8
Deadlift 265lb x 13 to 315lb 5x5
Overall I think the progress is decent, kind of missed out on a few weeks/month due to the heat/arm thing/vacations. Up about 9 lbs since then and have felt like I’m definitely growing more muscular. Kind of wish I took some.progress pics because I can’t really tell if I’m gaining substantiall fat or not. Top 4 abs are still kind of showing through, so either they got bigger or I shouldn’t be worried. Love handles are still hanging out with me though haha.
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Squat deload
95x5
135x5
185x5
245x5
300x1
315x1
Couple sets of pullups, band pull aparts and pushups afterwards.
Note: 315 was a complete and utter ego lift. So close to 3 plates with 300lb… So fuck it why not. It went up with plenty to spare so I’m not too worried about the impact of it on recovery or anything.
Needed something good to happen today. Been having crazy days at work and around the house, busy weekends with work and other obligations for everyone but me. It’s nice to do something constructive for myself.
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Week 11
Bench 5x6 @ 175lb
BB bent over row 5x6 @ 170lb
Landmine press 4x12 @ 65lb RL,LR,RL,LR
Pendlay 4x12 @ 135lb
Dip 14,9,7,6
Rear delt fly 4x15 @ 15lb ea.
Felt explosive as hell today. Up to 180 next week for bench. Feeling really good about it too.
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Looks like the deload served you well.
Keep grinding my friend and the results will show, stay with nutty’s program for at least another 6 month and do the comparison again.
Take the pictures now and compare again in 6 month.
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Good call mort, ’m gonna do that as well.
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Deadlift week 11
DL 5x5 @ 325lb
Hanging leg raise 15,12,12,12,12
Zercher squat 4x8 @ 140lb
Pull up 6,5,4,4
Good morning 4x12 @ 125lb
Walking BW lunges 4x25
I was in zombie autopilot mode the second half of this one, it was intense, almost like an out of body experience haha. Did well though, despite working very late today.
I ate lunch early today, around noon. I usually time my lunch for a couple hours before getting home so I’m not hungry while working out… didn’t happen today so I was hungry as hell by the time I got home. Oh well, I rolled with it and hit the 5x5.
Pretty sure I’m losing some weight/or am very dehydrated or something. Lifting belt is fitting well around the 3rd hole, which has been fairly tight for a month or two now.
Edit: on a rest day today. Wanted to add that I weighed in at 201-202lb (scale fluctuates a bit)
Also, DOMS.
Week 11 OHP
OHP 6,6,6,6,5 @ 105lb
Pendlay 6,6,6,6,5 @ 160lb
Incline press 12,12,8,7 @ 120lb
Bent over row 4x12 @ 135lb
Tempo Push up 18,15,12,12
Pull up 8,5,5,5
Was hoping to do better today on the main, but I’ll just hang at 105 next week and see if I can hit it again.
Might have to start adding another small meal in on the daily intake, or start eating a bigger lunch. No diet changes- but I randomly start losing weight after a deload? Doesn’t make sense to me as Im pretty sure I normally gain weight the week after a deload.
Week 11 Squat
Squat 5x8 @ 245lb
HLR 15,15,12,12,12
Pause squat 4x12 @ 165lb
Pull up 8,6,5,4
RDL 4x12 @ 135lb
BW walking.lunge 4x25
Today was probably the most difficult squat day so far. Pretty sure those deadlifts earlier this week are catching up to me.
Side note(s)- I think it’s hilarious how badly my handwriting deteriorates in my log book as the sets go on. Also, up to 255lb next week. Might have to hang out there for a few weeks. I’m definitely getting leaner? Top four abs are showing through at all times of the day, and I see faint quad veins. Not good. Have to seriously commit to eating more. Definitely feeling under recovered already. I’m blaming the deadlifts but I guess it could possibly be the top sets of my deload weeks? They definitely weren’t one rep maxes but I guess it’s possible I screwed myself by going too heavy?
Yeah that’s what I thought when when I saw your “deload”