What to do after hitting a PR?

[SDHW]

I have been using the 5x5 for well over a year, I love it, its simple, and I can tailor it to my needs. My main goals are to get strong. I have some questions on deloading, and PR's

I recently hit a good PR on my dead, actually I hit 3 prs, one week after another. I knew I was starting to get fatigued; I tried for another PR the following week, knowing that if I missed it, I was going to have to back off for a while. I did miss the pull. I dropped a workout the following week, and went light, I was still feeling tired, so I only worked out once the next week. I feel better now, however the first few weeks coming back from a deload week the weight always seem to feel heavy? I must not be deloading right.


1) Should i make it common practice to deload every 3rd or 4th week?

2) What should I do after I hit a PR on a lift. Should I drop the percentages and re ramp back up?

I have never followed any type of percentage training, I always just go to the gym and try to lift as heavy as I feel I can.

I am also trying to tailor this so I can hit my PRs on Competition days. I either come in feeling fried. Or I come in after a deload session, and everything feels heavy.
downa and re ramp back up?

 

[b fold the truth]

You can't pull heavy often and expect to set PR's very often at all. It has to have more lighter days than maximum days. But you can find many ways to train it to make improvements though.

I suggest on your "deloading" days...do the deads differently. Partials, stiff leg, stand on plates, add chains, rest only 30 sec between sets, superset them with leg curls or hyper extensions or both, etc...

At some point you have to stop just going for a new PR and do something that will BUILD that lift to a new PR.

 

[Tryn2]

Go home and Fuc* the prom queen.

 

[SDHW]

You can't pull heavy often and expect to set PR's very often at all. It has to have more lighter days than maximum days. But you can find many ways to train it to make improvements though.

I suggest on your "deloading" days...do the deads differently. Partials, stiff leg, stand on plates, add chains, rest only 30 sec between sets, superset them with leg curls or hyper extensions or both, etc...

At some point you have to stop just going for a new PR and do something that will BUILD that lift to a new PR.

thanks for the info,

should I start off by droping the % and re ramping back up. I normally use different lifts like partials, and so on, as I need them, but if I feel good pulling from the floor, i will go with that untill it runs out.

what to do after that.