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Back-Off Week?

I’m ready to start a back-off week. It’s been about 10 weeks and my body is trying to fight off a cold and some minor joint/ligament strain - I think the engine needs to idle for a little bit.

Any suggestions? I was thinking on keeping the same program but decreasing weight to 50% of what I was using on all sets, and do a little more swimming. I’ll use the extra time to design my new program.

I’ve never done back-off weeks before. I feel like a n00b on this so all thoughts welcome.

[quote]aikigreg wrote:
I’m ready to start a back-off week. It’s been about 10 weeks and my body is trying to fight off a cold and some minor joint/ligament strain - I think the engine needs to idle for a little bit.
[/quote]

If you’re feeling a bit ill, run down or have some strains & niggles, you might be best taking a proper week off. Having just a week off won’t harm your progress and you should feel refreshed and raring to go after.

If you really want to do something, you could just do some light cardio to warm up and spend the week doing some mobility, stretching and foam rolling.

and yeah it’s a good time to spend figuring out what prog you’re gonna do and doing some reading up on it.

Yhea for sure back off.

what works for me is just go in kind of aimless a few time and have fun. do things you normally dont do try and stay away from BIG taxing loads and compounds hit it light and more isolation etc this in the long run should have you refreshed and prob help the joints ligaments etc recover

Phill

A very good article on this subject was written by Jim Wendler, over at EFS:

http://www.elitefts.com/documents/deload.htm

It applies, primarily, to those who are training under a Westside template, however the over-arching concepts can be applied equally well to any strength or hypertrophy program.