Programming Question -- 5x5, deloads, PRs

[Protobuilder]

Let's say a guy wants to run 5x5-type programs basically over and over, making a few tweaks so things don't get too stale, but basically wants to keep working w/ the basic 5x5 template & principles. How long should you push PRs and how often should you take a break (deload), set back maybe 10-15%, and run at it again? Should it be like a set 6 week time frame, allowing for maybe 1-2 weeks of PRs before dropping back and ramping back up? Or should you just feel it out?

I know you want to run PRs as long as you can. But I did this w/ my SF 5x5 and was tweaking volume, intensity, etc. at the end to allow myself a long string of PRs . . . and it worked, sort of. I was so wiped out at the end that I needed multiple weeks off. I lost my motivation, yada yada yada. When I finally got out of the funk, I'd lost a lot of strength (I suck like that). So now it's like I took 2 steps back, and even after several weeks of ramping, I'm not at my old PRs in the big lifts. So I'm hoping for some experienced voices here. Do you push PRs for a set time, or just allow it to run its course?

 

[BiggT]

I would say pushing for a set time, but that time is a very individual thing and can change from training cycle to training cycle depending on many factors.....you want to backoff JUST before you would start to regress in the gym. You need to know your own body. I always thought your experience of pushing too far was a good thing, because now you'll recognize when you need to backoff, it will be when you're still making PR's, but just starting to feel a little bit shitty, but not shitty enough for your lifts to begin nose diving, if that makes sense, lol.

It is better to err on the side of caution and deload slightly sooner than you should rather than slightly later. Some guys have excellent instincts and just 'know', most people should do it sooner than later.

 

[Protobuilder]

Thanks, biggT. I do have a better idea of overreaching now, so hopefully I can subjectively guage when its time to backoff. I know some programs and coaches encourage setting definite deload times. Dan John, for example, says take one week off every month, I believe. And obviously MC's DF 5x5 has a set timeline that works for most people. These methods basically ensure you can't F it up. I probably oughta' do that rather than fumbling my way through it. LoL It's really the difference between following a cookie-cutter and reaching the point where you're experienced enough and aware enough to coach yourself.

Thanks for your input bro.

 

[BiggT]

Yeah, if you're unsure, the generic 'set time' is like a fool-proof insurance policy. Most coaches, when publishing a routine or giving general advice to a large group of people will give you definite time periods.....however, when working individually with a coach, once they 'feel you out' the loading/deloading will be personalized to you.