Can someone please explain to me how people test their one rep maxes while on a deload week? I ask this question both rhetorically and literally.
It seems to me whenever I deload on the volume/intensity of my routine, it’s to take a break and recuperate from the fatigue I’ve accumulated over the previous weeks. Therefore, attempting to lift maximal weights at this time seems not only to defeat the purpose of the deload, but perhaps also serves as the most inopportune time at which to make the attempt.
The reason I ask is because last week was a deload week for me, which I thought would be a good transition into a new routine tomorrow, but I’m unsure how to proceed. I mean, before I start this new routine, should I spend this upcoming week instead testing my new rep maxes? If so, what would be the best way to go about doing that? E.g., Monday - Bench, Wednesday - Squat, Friday - Dead?
Forgive me if this is eye-scratchingly basic, but I thought I would ask. Thanks for the help.
Everything you’re talking about depends on the context of how you are training, why you are deloading, and other things.
But, a ‘deload’ to me means an easy week. I don’t see how attempting maxes fits in here.
Don’t think you need a deload just b/c you read it on the internet. If you are not handling a big workload with lots of heavy lifts, you probably don’t. At worst, you’d just need to back cycle a little bit and forge ahead.
I was doing a routine using near maximal weights and started missing reps which the week before were no problem, so I deloaded. Makes sense, I think.
That’s precisely my point about the ‘deload’ meaning an easy week. When I looked up the T-Cell thread about a deload week, however, many people said they used it to test 1RMs. Huh? How? WHY?
I echo what Ramo said. Maybe you missed reps 'cause you were tired, forms off, less food,etc… I’m no expert, but I don’t think a “deload” is important or even necessary. Take time off when needed and bust your ass 'til you do.
To answer your question, either max when you feel strong or set a date and train to hit a target number on that date. The latter’s probably your smartest option as it gives you something to train for.
Thanks for the replies. I don’t have much interest making this thread about the validity/necessity of deloads, or whether or not I, personally, needed one. I guess what’s misleading is that this is in the Beginner’s forum.
But that’s only in regards to asking when/how to test 1RMs, not in regards to listening to my body. Point is, a deload was taken–and, I believe, if one WERE to take a deload, for the correct reason.
WhiteFlash, seems like you’re saying to test when I feel up to it. Ok. Would you suggest just going into this gym this week, with the M - W - F protocol I mentioned in the first post, and then, with those new numbers, starting my new routine the following week?
[quote]CollarTie wrote:
Thanks for the replies. I don’t have much interest making this thread about the validity/necessity of deloads, or whether or not I, personally, needed one. I guess what’s misleading is that this is in the Beginner’s forum. But that’s only in regards to asking when/how to test 1RMs, not in regards to listening to my body. Point is, a deload was taken–and, I believe, if one WERE to take a deload, for the correct reason.
WhiteFlash, seems like you’re saying to test when I feel up to it. Ok. Would you suggest just going into this gym this week, with the M - W - F protocol I mentioned in the first post, and then, with those new numbers, starting my new routine the following week?[/quote]
If you’re maxing just to see where you’re at then go for it, do it this week. Then, set a date [or dates for multiple lifts] when you’re gonna max again and train with that/those date[s] in mind. That way, you have a target to shoot for.
There is an excellent article on this site on testing your 1RM max without actually lifting a 1RM. I wrote an excell program based on that info. I follow the lifting instructions, plug in the numbers and reps and viola…1RM. Also based on info read on this site, I computed a 1RM BB lift to its equal 1RM DB lift. Example, if you lift 225 BB flat bench,you would have a 90 DB.
The article is: What’s your 1RM.
Hope this helped.
Usually I deload for like 4 or 5 days so that my body can fully recover from the beating its been taking and then when its in its best shape I test my 1RM