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Deloading; General Guidelines
Topic Started: Jul 3 2005, 12:50 PM (237 Views)
Liftin4Ever
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I am planning on deloading this week, and I was just wondering how light I should be keeping the weight, as well as sets, reps, etc. I am doing legs today so if you have any ideas what I should do that would be great. Thanks in advance.
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Captain
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Liftin4Ever
Jul 3 2005, 12:50 PM
I am planning on deloading this week, and I was just wondering how light I should be keeping the weight, as well as sets, reps, etc. I am doing legs today so if you have any ideas what I should do that would be great. Thanks in advance.

If I remember correctly, you last did 310x2 as your top set for squats, and your total volume that workout was roughly:

Squats
barx10 = 450
140x6 = 840
190x5 = 950
230x3 = 690
260x3 = 780
280x3 = 840
310x2 = 620

Close Stance ATG Pause Squats
230x3 = 690
230x3 = 690
230x3 = 690

TOTAL Squats: 7240
DELOAD Volume should be: 5700-6500 or less roughly (10%-20% decrease in volume)
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Leg Press (legs dead at this point)
6 plates x 8 = 2160
8 plates x 8 = 2880
8 plates x 8 = 2880

TOTAL Leg Press: 7920
DELOAD Volume should be: 7100 or less
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Now keep in mind, you may even want to drop the volume further. And depending on whether you're doing different exercises will change the total volume. If you're not doing leg presses, but doing another exercise, don't add the leg press and squat deload volumes together and figure that's safe for any combination of exercises, because the leg press skews the figures a bit.

Also, you should decrease the % of max you use. I would drop it into the 60-70%'s for your working/peak sets.

Hope this helps.

-Steel
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As a general rule, the total volume of the workout should drop 10-20%, and you should drop to 60-70% of 1rm for your working sets. I don't see the harm with a single in the low to mid 80%s though.
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Liftin4Ever
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Thanks man, that was alot more info than what I had expected to get. I think I am gonna start out with 6 tempo runs and maybe 2 40's, then just some light squats.
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Liftin4Ever
Jul 3 2005, 06:13 PM
Thanks man, that was alot more info than what I had expected to get. I think I am gonna start out with 6 tempo runs and maybe 2 40's, then just some light squats.

You're welcome.

Definitely sounds like a nice easy session you've got coming up.

I don't know if I mentioned this, but when you do tempo runs(65-75% max speed btw) they can be done either before or after a weight lifting session, because they are a refreshing workout, and don't really tax the CNS. Before a lifting session may refresh you for a nice weightlifting session, or after a lifting session may reduce soreness the next day. They're good anytime! :)
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Liftin4Ever
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Sounds good man, I will probably do them after my workouts so I am not as sore the next day.
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