T Nation

Required Reps for Deload?


#1

Jim or others, I run 351 doing the plus set most times as my base then when i wanto peak in 1 upper and 1 lower lift i add in heavy singles on 3 and 1 weeks usually in later cycles and maintain the other 2, have also found fsl for reps or 3x5-8 has worked wonders. My deload usually consists of 3x 50,60,70% for 5 every 7th week is there any reason why i couldnt do required reps 65,75,85% for 5 or do you just recommend that with 5's PRO? what is your reason for this? If i was to do req reps i would cut out the fsl and throws/jumps/conditioning would remain as per normal. Cheers.


#2

The deload always has required reps - not sure if this is the question. If this isn't, please word it differently.


#3

If you're deloading 50, 60, 70% you're already doing more work than is prescribed. To take it to 65, 75, 85% wouldn't really be a deload, you'd just be repeating week 1 without the plus set. If you're going to deload, do it right and give your body a break. You're not going to lose anything by doing so and, in fact, over time it will help you far more than it will hurt.


#4

Thanks for the tip il stick with the 3x5 at 50,60,70%.


#5

Beyond book has plenty of good deload options.

My favourites are: 65%x3, 75%x3, 85%x3 & High intensity deload.