A bunch of guys have talked about having a tough week 1 back after the 4th week deload. It’s interesting to hear about a multi world record holder experiencing the same thing. Maybe we’re not a bunch of wimps.
This is just my opinion, I don’t have any other info from anyone talking about it. But I think it has something to do with the “pace” of how quickly the deload comes around. Workouts get increasingly hard for 3 weeks. Maybe even a little too hard during the 3rd week. Then easy on the deload. Maybe a little too easy. Then back into “regular” weeks 1 and 2. Its less like a gradual rise and fall and more like a roller coaster with rapid increases/decreases.
I know Wendler does the two 3 week cycles before a deload now. Week 4 is still “easier” than week 3, but not all the way “deload easy.” You still get the subtle ups and downs, but without such a dramatic swing in the middle.
I’ve given more credit to CT’s neurotyping stuff lately. I don’t do well with a complete deload. I do better with high frequency stimulus. I don’t have to do much, but I need to do something. I don’t really deload since my body seems to do that for me, but if I were to plan a deload then I’d probably have a week of training most days and working up to a challenging weight for a few reps and then moving on. Volume would be low but I need the intensity.
If I take a few days off then I’ll feel super fresh entering the gym. It’s usually leading up to Monday workout which is always a big one for me (deadlifts, cleans, squats, etc). I feel like I’m going to move big things and then get crushed by like 80% of my max.
According to CT’s stuff it’s my dopamine levels. I need to train regularly to keep them up so a layoff lets them drop. Eating comfort food (aka junk) makes me happy but it also decreases dopamine levels. I’ll have three days off and a bad meal or two and then my performance just sucks—even though I feel like the bad food and extra rest should fuel my workout.
We’re all a bit different but it’s some intriguing stuff.
I think getting old has something to do with that too👍
My ears are constantly ringing, popping and doing weird shit, too much loud music, power tools and rock concerts!
@FlatsFarmer@Frank_C I miswrote. I meant that from what Greg has been saying recently he’s carrying a ton of fatigue too. The deloads are the only thing keeping me able to train without injury or constant failure. Right now the only time I don’t feel beat to absolute shit is the last two or three days of deload week. That’s also when the bar starts moving ok again too. Then once I’m halfway into week one, I start dragging again.
That’s how this system works. Greg pushes us to carry a ton of fatigue but the regular deloads erase just enough to make room for more. Greg teaches us to be smart and manage that fatigue as well as to understand what it does to us. We peak, recover from that fatigue and display our adaptations.
I definitely hope that those adaptations result in more than just 5lbs on each lift! You’re putting in some serious work here. I feel like my efforts are MUCH less than yours in the gym, and I would expect more than 5lbs after this much consistent time spent working towards this single goal.
Or are you just saying 5lbs so that you set the bar nice and low and are excited when you actually put on 25+lbs to each lift? lol
4x2x407 lbs bare knees - while walkouts were way better than last week these felt heavy and slow
7x407 lbs out of the mono with wraps (6 revolutions) - last time I had this for an AMRAP this cycle I got 12. I might have gotten eight or nine today but they’d have been good mornings. Fatigue is a hell of a thing.
It sounds to me like the fatigue management in your program is not adequate. You aren’t doing a ton of volume but the short breaks are obviously adding a lot of stress, I’m guessing that is the main factor. If you are training hard and not getting results then something is not right.
The funny thing is come meet day, we get results @chris_ottawa
Don’t get me wrong, during the accumulation phase it almost seems like you’re going backwards. That’s ok because what you do in the gym doesn’t mean anything. Greg warns us about that regularly. Come peak things will look very different.
Can’t decide if I have a cold or hayfever. I’m going to take drugs for both just in case.
Todays training
Chad Aichs lower back stretch, SuperD shoulder stabilisation thing, band work, five wide overhand grip pullups, hand release pushups
Bench press
2x5xbar
5xplate
3x198 lbs
4x1x231 lbs
8x231 lbs - this was an AFSAP and got it in one set. Tweaked my right trap at the end. Bar felt like it moved slow AF but even at the end I never doubted I’d lock out. That’s a big win on bench for me.
Incline press
3x8x132 lbs - instructions were to use a moderate weight. This was as moderate as I could handle for eight.
DB flys
2x15x33 lbs
Front plate raises
4x10x44 lbs
Band facepulls
2x10xred band
DB row
2x12x88 lbs
DB tricep extensions
3x10x27 lbs - main difference I noticed was that I could keep my elbows in much better when my triceps got tired.
A small correction: eating junk actually increases dopamine, but it increases your serotonin levels more. To be able to perform at a high level you need to have dopamine levels that are relatively higher than serotonin.