First off , first post on this forum , so hello and sorry if this is a major repost or something.
Anyways my question / situation is as such. I for the first time since my first 6 month noob gains have had some pretty good results for a good stretch. I was putting up PR’s for about a month or a little more. Not impressive numbers by any means , but 20 pounds on to my bench 35 onto my squat and nearly 50 pounds onto my PR deadlift.
However about a week ago me and my workout partners noticed a lack of mobility in my squats at the bottom. Then this week i have seemed to burn out completely. My bench didn’t go up this week and my deads were completly screwed for lack of a better term. I Went from doing 375 for 3 ( my max 2 weeks ago was 335 for 3) and then this week i couldn’t even break it off the ground, it felt like i burnt out working up to it or something.
So my question is , this is probably the time to deload i would think correct? I ask just to make sure that i shouldn’t just chaulk it up to a couple of bad days in a row and still try to go for a my max next week.
If i should de-load how exactly do i do it properly. I think i get the lifting part as in 50 % of a 1rm for 5 or so reps , but what about strectching and recovery stuff, i dont really know good things for that. Should i do some dynamic stuff too , or does one just do their weight scheme and leave it at that.
stretching, contrast showers, compression, ice, heat, foam roll, massage, salt baths, walking, elliptical, light biking, more stretchiong and foam rolling, reps, lots of reps, take time off.
all i got for now
[quote]bignate wrote:
stretching, contrast showers, compression, ice, heat, foam roll, massage, salt baths, walking, elliptical, light biking, more stretchiong and foam rolling, reps, lots of reps, take time off.
all i got for now[/quote]
Thats about everything…
In my experience the best things are:
contrast showers
incline walking at a slow pace
foam rolling
stretching
Ice baths can feel like heaven once in a while but not sure they really help me
I’ve found that the thing that makes me recover quickest is good sleep. I have many more aches, pains and DOMS if I don’t sleep well. If you get into good sleep habits, you should have more energy for the gym too. I can talk a bit about sleep hygiene, if you’re interested?
[quote]rhogg32 wrote:
First off , first post on this forum , so hello and sorry if this is a major repost or something.
Anyways my question / situation is as such. I for the first time since my first 6 month noob gains have had some pretty good results for a good stretch. I was putting up PR’s for about a month or a little more. Not impressive numbers by any means , but 20 pounds on to my bench 35 onto my squat and nearly 50 pounds onto my PR deadlift.
However about a week ago me and my workout partners noticed a lack of mobility in my squats at the bottom. Then this week i have seemed to burn out completely. My bench didn’t go up this week and my deads were completly screwed for lack of a better term. I Went from doing 375 for 3 ( my max 2 weeks ago was 335 for 3) and then this week i couldn’t even break it off the ground, it felt like i burnt out working up to it or something.
So my question is , this is probably the time to deload i would think correct? I ask just to make sure that i shouldn’t just chaulk it up to a couple of bad days in a row and still try to go for a my max next week.
If i should de-load how exactly do i do it properly. I think i get the lifting part as in 50 % of a 1rm for 5 or so reps , but what about strectching and recovery stuff, i dont really know good things for that. Should i do some dynamic stuff too , or does one just do their weight scheme and leave it at that.
[quote]Consul wrote:
I’ve found that the thing that makes me recover quickest is good sleep. I have many more aches, pains and DOMS if I don’t sleep well. If you get into good sleep habits, you should have more energy for the gym too. I can talk a bit about sleep hygiene, if you’re interested?[/quote]
Okay, the basics are things like:
-making sure your room is as dark as possible
-go to bed and wake up at the same time everyday
-not using any technology with a screen (laptop, phone etc) for at least half an hour before bed
-don’t nap for longer than half an hour a day, and keep this nap around midday
-avoid caffeine after mid-afternoon, and alcohol before bed (we all need to have a social life, so obviously don’t avoid alcohol everyday)
-keep your bedroom slightly cool
-if you don’t fall asleep after half an hour (maybe more if you’re not that great at getting to sleep; an hour max) get out of bed and read in another room
-only use your bed for sex and sleeping
-establish a pre-sleep routine e.g. I read for a few minutes (I think it’s okay to do this in bed)
-regular exercise will help with sleep