Help with planning some rest

[dg21]

Since I started powerlifting 15 months ago, I have been training pretty much all out, with just a few recovery weeks here and there. Since I don't have a meet for awhile I have decide to take training a little easier for a couple months or so to give my body a break. I just wanted some opinions on how to go about doing this.

Here is what I was thinking. Keep my DE squat day but I won't go crazy with band tension. For a while I'll use staight weight, then get back to using my normal blues and minis.

On ME lower day, I was thinking of alternating between high rep stuff and lower rep stuff for lots of sets. I've been doing some olympic squats for fun. Every once in a while I may throw in a max or a 3RM. On my reps, I won't go to failure, I'll just wave the intensity up and down so I get some rest but still work hard in the higher rep range.

On bench I was planning on doing high rep stuff, and throwing in some moderatly heavy board presses from time to time.

I will also have a day where I train my back for hypertrophy. Higher reps and volume than normal.

I want to continue to train and not lose so much strength it will be hard to get back, but at the same time let my body heal and rest more. I've never really planned my training to take it easy, usually it's all out to prepare for a meet. What do you guys think? Any suggestions? Does what I have suck, or do you think it's OK?

 

[mjaym]

dave
how long are you going to take off for bodybuilding? Just kidding man. A good break would prob do you well.

 

[thebrute]

what i would do is do some high rep stuff for a while...your body does need a break from heavy max work. what i did is still have a ME day, but i would max out the ME way. This week, i'll work up to 10-12 reps on my ME work and then drop an 6-8 reps. this is hard work but it will work your ass off. if you have any ?s, i can help ya by [email protected]
i may give u call and see what i can do to helpout. stay strong, brotha. tb

 

[IBench900]

Dave,

Funny you should create such a post, because after last night I was coming to do the same.

Following Westside and maxing out week after week, yesterday I reached a boiling point and totally burned out.

Yesterday was ME Bench day for me and I hit a really strong PR and then my energy level, determination all left my body. I quit my workout, I never quit !!! I didn't even want to be in the gym anymore.

I have made great progress during this training cycle but I need a week off. I hate to do it, but I can honestly say I'm a burnt the f*ck out.

I guess I was just looking for comfort from this board to find out if people here burn out occassionally or take a week off or ease up.

Anybody else?

 

[Liftbig]

i think your ok. fusner is still pretty strong and he pretty much just does basic ME and DE work these days. just keep your intensity down, and youll be fine. maybe you can just work up to 3s or 5s on ME days, you dont have to bust it, just work up to some kind of weight. i think the high rep stuff is a good idea for a while. on DE days, just do normal phases with the band and chains. you could keep the bar weight down and do more sets for gpp.

 

[IronLion]

the trend around the gym I am at is to do a more renegade type training when not prepping for a meet. This is like high rep kbell swings, hindu bat work, dinosaur lifts, grip fun, core work with odd lifts...ect. Some of this would be a good way to keep you strong and even make you stronger in some areas without the stress that heavy pressing puts on you week after week....just a suggestion

 

[dg21]

Thanks a lot for the input so far guys.

Another thing I'll mention is I won't be eating so damn much. I'll lose some weight, but I always put it back on real easy and then some after doing this. This winter I could weight 320-330. Walking to class will suck if this happens.

 

[IBench900]

Dave,

Would you or do you ever take a week off?

 

[dg21]

IB900, yeah I take a week off from time to time. Even last training cylce when preparing for a meet I took time off. I was benching harder than I ever have and it just caught up with me. I took a week off of benching all together to let my body heal. I came back the next week stronger than ever.

Even when in a hard training cycle, I'll rest if I feel I need it. I'm not affraid to push my body through a ridiculous amount when I need to though.

You mention maxing week after week and feeling burnt out. Sometimes I won't take a week off, I'll just skip the ME movement and pull the sled, do some higher reps stuff. This seems to help menatally and physically.

 

[IBench900]

You make a great point, I may opt that route sled pulling and DE days.

Words to live by, thanks Dave.

 

[thebrute]

i know what you mean dave. that's why i've been doing high reps lately because i'm a little burn out from doing doubles and triples. they are fun and its a little less pressure of your mind. tb