We are heading into the final week of our first cycle.
This is known as our deload week, and it can be considered one of the most important weeks in the program. The purpose of all this is to do two things: 1) Allow our central nervous system to recover after a pretty strenuous week and 2) keep the movement patterns of these movements engrained in our heads. One of the biggest mistakes lifters make, especially novice lifters, is to skip this week and jump back to week one. Here is the weak thought process:
“I AM LOSING A WEEK OF MAKING STRENGTH GAINS! Why would I take a week off? It’s not going to hurt me to just restart, plus I feel fine.”
WRONG. We are going to make a short term plateau here in order to increase strength in the long term. Yeah, I totally understand it’s boring, but it is also vital to long term success in the sport. Remember, if we get hurt, then we can’t train, and we will definitely not be increasing our strength during that time. So, take this week to focus on moving, maybe take some additional time off if your body is feeling beat up, but you should definitely not skip this week and try to be some macho dude-bro.
5 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%
*My notes for this first deload cycle:’Felt heavy & hips felt a little tight. Cut this set short.’ See, I follow my own advice.*
3) Hip Mobility
4) Shoulder Rehab Work
5) Roll out
As you can see, my body wasn’t really feeling it that day, and I decided to dedicate the day to a little bit more time working my body. Since this is a deload week and we are not expecting to make any strength increases, then we have this opportunity to work on ourselves both mentally and physically.