Feeling Overtrained - Deloading Advice

[Tadow]

My traps are actually pretty well developed - although I've hit them using barbell and dunbell shrugs on shoulder day. My only worry was losing the strength that I have developed in them due to not doing direct work.

Also - I really didn't want to turn this thread into a debate over bodypart splits vs. programs like the 5X5. What I've been doing has worked very well for me so far.

Unfortunately, I think I've only gotten one response with suggestions for what I really need - how to deload!!!

 

[Guinness5.0]

Just as a semi-educated suggestion, take the sam weights you used last week/rotation and use 'em with 40% less sets and reps. In the 5x5 deload you take the weights you set records with at 5x5, then use 'em for 3x3 for the deload week. i suppose that would serve to deload for other set/rep schemes also.

And my above post was meant to be funny. Didn't mean to step on toes

EDIT: you mentioned a concern over losing strength in your traps, but I PROMISE if you haven't done dl's before you WILL see growth/strength like never before. I do NO shrugging whatsoever, only deads and variants and my back in general and traps in particular are my most prominent muscles for sure. Also, standing overhead press is great for traps.

 

[H_T_]

try going every other day.

 

[Tadow]

Yeah so - I go to take the weekend real light, cardio and abs only. End up getting sick the whole weekend and still feel like shit as of today. Haven't lifted since Thursday of last week. Sucks especially because I'm VERY rarely ill.

Guess my body knew what was coming. I'm thinking of taking the next few weeks to find out what my weights should be in the big lifts for 5X5 and 1x5, and starting up Madcow's 5X5 thereafter.

One question though - one of the things that Madcow lists about the 5X5 is that it may not be the best plan for people that are looking to cut. Would you guys suggest running the 5X5 on a cut? I really need to cut for another few months, but since I'm looking to rearrange my training plan as is, the 5X5 looks interesting. Do you guys think it's a good idea? Or would you wait until the cutting phase was complete to run the 5X5?

 

[Guinness5.0]

IMHO you can use damn near any training program to cut. It comes down to diet. I still think 5x5 would be an excellent choice b/c you'll get stronger and increase your capacity for work while running it.

Just don't go nuts with dropping cals or crazy amounts of cardio, but that advice would apply to anyone who's cutting. FWIW I'm cutting right now and my training is heavy and brutal- I'm actually using a bit tougher spin on the dual factor 5x5. Remember, it's all in the diet.