Originally Posted by Derek Simonds
I know exactly how you feel. Any specific program for deloading or just time off?
I spent the last two days eating and fell quite a bit better now.
In two weeks I am off for two weeks vacation, so not much time for any specifics. I will probably simply play easy and address some weaknesses.
The minimum I want to get out of the last three weeks is a solid front squat triple with 130 kg, solid for me means that I can do that several times in a row for multiple sets without epic struggle on the last reps.
I it weren't for the vacation I would test my max around wednesday or thursday. Based on past experience I would expect a front squat max around 150kg, give or take one or two kg. I would then spent the next two weeks (2 sessions per week) doing workouts based on Verkhoshanskys stimulation method. It would look like this:
135-140 kg x 2 reps x 2 sets; 5 min rest between sets
5-8 min rest
90 kg x 5-6 reps x 2-3 sets; 5 min rest between sets
5-8 min rest
and then repeat the whole complex once or twice per session.
Looks easy but is a real killer...
When I am back from holiday I will very likely start a 12 week squat program to finally nail that elusive double bodyweight back squat, also I have some competition kettlebells on the way and will start to incorporate some GS lifting into my routine.