is Deloading neccesory?

[mm107]

Im finishing Week 9 of my 5x5 plan. I am very very achy in my back lately. DEF from the heavy sqautting.

My question is,

My 5x5 is doing GREAT lifts are still going up.
Bench somehwat stalled so im going to throw some bands in.

BUT should i restart the program from week1 again, or dont wory about deloading untill i 'need' one mentally.

I eat/sleep/ great.

3000+ calories
hEALTHY FATS,

So it not about diet/sleep. just been kicking ass in the gym, and dont want to hit the wall.

BUT OVERTAINING is just UNDEREATING =]

 

[ErikZ]

Mike, you are a great guy so don't take this as an offense:
It definitely is not necessory, but could be necessary!

 

[mm107]

Mike, you are a great guy so don't take this as an offense:
It definitely is not necessory, but could be necessary!

no offense ever takin here =]

i understand whatcha mean, and since im achy as hell im thinkin i might need to go light for maybe 2 weeks to really heal up.

thanks for the answer...

 

[Madcow2]

Depends on the plan you were following. If it is the periodized version, you should be hammering max triples. No where to really go too long term from there as volume is already low and you should be pushing very heavy. If you were still scaling weights, maybe then okay for another week or so as long as the weights are rising. If this is a linear plan, if the weights are rising week to week - there is no deload, you continue. That's not a 9 week program it just continues until you stop progressing (unless you are burned out or injured or need a break). Deloading plays no deliberate part in such a plan.

 

[Tweakle]

It's wise to deload before your body forces you to.

a week off, or a couple of weeks of light training is exactly what almost everyone who lifts weights needs to take.. but most never do for fear of missing out on something

 

[mm107]

Depends on the plan you were following. If it is the periodized version, you should be hammering max triples. No where to really go too long term from there as volume is already low and you should be pushing very heavy. If you were still scaling weights, maybe then okay for another week or so as long as the weights are rising. If this is a linear plan, if the weights are rising week to week - there is no deload, you continue. That's not a 9 week program it just continues until you stop progressing (unless you are burned out or injured or need a break). Deloading plays no deliberate part in such a plan.

Linear Pre-Periodization is the 5x5 Plan im on...

I know i can push it longer then the 9 weeks. I just figured if i plugged in my new #'s on the excel, the i would have 9 new weeks. and the first 1-4 are 'light'.

So instead of starting week 1, i can restart at week 4 or 5.

My back has just been very achy lately (thinking its from walking our 315lbs for sqauts)

So i figured the 'deload' phase is just a 'maintaince' phase so i could heal up anything. I mean its just sore because of the beaten its been taking. BUT im still progressing. So im stumped lol

 

[Madcow2]

Linear Pre-Periodization is the 5x5 Plan im on...

I know i can push it longer then the 9 weeks. I just figured if i plugged in my new #'s on the excel, the i would have 9 new weeks. and the first 1-4 are 'light'.

So instead of starting week 1, i can restart at week 4 or 5.

My back has just been very achy lately (thinking its from walking our 315lbs for sqauts)

So i figured the 'deload' phase is just a 'maintaince' phase so i could heal up anything. I mean its just sore because of the beaten its been taking. BUT im still progressing. So im stumped lol

On that plan, you don't restart anything if the weights are going up. You just do week 10, 11, 12 ....It says it right on the website. I only made 9 weeks because theoretically it's infinite and I figured 9 weeks was enough for people to get the idea. If you can make it go for 40 weeks, more power to you.

That said, it kind of sounds like you need to take a breather on the back. Maybe stepping back is a good idea. Maybe a light week or so with some high rep hypers on a 45 degree bench. I've found those are really good to do light and high reps, sort of pausing at the bottom and opening up the lower back and then slowly coming up. That opens up the area around the waist where we typically keep a tight arch to protect.

In a sense, you want to focus on progression but also over the long term. It does you no good to keep pushing ultra hard for another few weeks and then wind up sidelined for a month or more. Plus, you are lifting fairly heavy in your thread and did some max singles (and if you were already pushing hard this can put you over the edge a bit) from what I can tell so it's probably time to give it a break. Either pure reset or take some time for give your back a break as discussed above would be the two routes I'd suggest.

 

[mm107]

On that plan, you don't restart anything if the weights are going up. You just do week 10, 11, 12 ....It says it right on the website. I only made 9 weeks because theoretically it's infinite and I figured 9 weeks was enough for people to get the idea. If you can make it go for 40 weeks, more power to you.

That said, it kind of sounds like you need to take a breather on the back. Maybe stepping back is a good idea. Maybe a light week or so with some high rep hypers on a 45 degree bench. I've found those are really good to do light and high reps, sort of pausing at the bottom and opening up the lower back and then slowly coming up. That opens up the area around the waist where we typically keep a tight arch to protect.

In a sense, you want to focus on progression but also over the long term. It does you no good to keep pushing ultra hard for another few weeks and then wind up sidelined for a month or more. Plus, you are lifting fairly heavy in your thread and did some max singles (and if you were already pushing hard this can put you over the edge a bit) from what I can tell so it's probably time to give it a break. Either pure reset or take some time for give your back a break as discussed above would be the two routes I'd suggest.

WOW thanks man! Thanks so much! Def cleared up everthing up for me! Def gonna take a week off from sqauts. That should be suffice. Its def from the weight on my shoulders, because when i have the bar racked is when i feel it most.

def doing the singles the other day prob sent me into 'overtaining'

Deadlifting hasnt been affected too much

I like the idea of the hypers, i could aslo do my pullthroughs, and leg presses, etc. Thanks madcow u nailed the answer!

 

[fortunatesun]

A nice article from higher-faster-sports which seems becoming popular is called
How To Benefit From Planned Overtraining

I don't mean to confuse the issue by adding tons of information to a problem solved. However, since you're going ahead with your plan and you're thinking about these things anyway, it might make for useful reading. This way when you analyze your training over the next few weeks you'll have a good framework of thought on which you can draw some conclusions. Even if you're like me and can sometimes conclude nothing of lasting value, at least assimilating the info and thinking about it helps with your intuitive skill which you seem to already have fair grasp of.