i hope you all are having a FANTASTIC hump day! today i wanted to talk a bit about something i used to view as a hump in my training, but now love: DELOADS!
a deload week is a strategic and planned drop in volume and intensity in training. less weights, less sets, less time in the gym. “but sab aren’t we supposed to be progressing?” YES! deloads actually help your progress in the long run and if you know me, you know that’s what im ALL ABOUT💫 deloads help your muscle fibers repair, leased the stressors of training, and aid in overall recovery so you can continue with your program stronger than ever! .
i wasn’t necessarily rigid with my deload week when planning my program, i was planning on anywhere from the 6-8 week mark. then a few days ago i started feeling lethargic, achey, and stiff. then lo and behold, my scheduled monthly friend showed up 🥴 and i decided to deload. this is what i’m doing on my deload:
🔹emphasizing mobility work as i’ve felt really stiff
🔹working in 40-50% of my 1RM for my compound lifts and dropping the intensity by 15% on all of my other movements
🔹doing about three sets of all of my planned movements to keep the volume lower than usual
🔹 experimenting on my tempo with the lighter weight just for a nice challenge!
so...are you pro-deload yet🤪