First I should explain where I am at training-wise.
What I have been doing is an antagonistic paring split.
Day 1 - push/pull horizontal w/ Deadlifts
Day 2 - push/pull vertical w/squats
Day 3 - push/pull horizontal w/ various leg work mixed in.
Day 4 - push/pull vertical w/ optional leg work.
Everything heavy using 10 x 3, 5 x 5 in general.
My improvements on major lifts are as follows:
Chest support T-bar row 10 x 3’s (narrow and wide grip). Starting weight 160 lbs. Current weight 195 lbs.
Bench Press ,10 x 3’s (narrow and wide grip). Starting weight 225 lbs. Current weight 250 lbs.
Military press 10 x 3’s (behind neck). Starting weight 105 lbs. Current weight 125 lbs.
Frog stance back-squats 1 x 20 and 1 x 10 (elevated heals). Starting weight 135 lbs. and 185 lbs, respectively. Current weight 155 lbs and 205 lbs.
Plain squat 3-4 x 3-4 (done after “frogs”). Starting weight 245 lbs. Current weight 265 lbs.
Deadlifts staying at around 225 lbs, that is about what my lower back can comfortably take. Getting old sucks.
Anyhow, I made progress and I am fixin’ to go into a deloading week, before I change to an upper/lower split. I am going to hold the same training motif, but with less weight and different set/rep ranges.
My thoughts on deloading is this, it is not a week off, it is less weight and more volume. The performance of which is full tilt, no holding back. It seems some people treat it like active rest or a week off. In the midst of my routine above, I got sick three different times forcing me to rest so I don’t need rest. I had to fight tooth and nail to make my improvements.
So what are your thoughts on deloading is it rest or is it balls-to-the-wall with less weight? How would you aproach deloading given the information above? i.e. would it change depending on what you were doing or do you always approach it the same way?