Deload Week

[Ben Glidewell]

I am finishing up my 3rd round on the General Cycle next week (on a 3 day template) and I will be ready for a full deload week before I transition into another cycle. Would someone please post a sample deload week that I could modify?

Thanks in advance!

[Matt Morris]

Originally Posted by Ben Glidewell

I am finishing up my 3rd round on the General Cycle next week (on a 3 day template) and I will be ready for a full deload week before I transition into another cycle. Would someone please post a sample deload week that I could modify?

Thanks in advance!

This is only semi sarchastic...for a deload week, as long as you keep moving (mobilize), sleep and eat enough, and don't kill yourself, I think you're fine.

Monday: go for a long walk w/ your family (child in carrier, for the extra weight)
Tuesday: Eat a ton of wings
Wednesday: squat light maybe 3x5 at 50, 60, 70% (per jim wendler deload week), play on the monkey bars
Thursday: swim until you get bored
Friday: pick up game of basketball or soccer
Saturday: more wings, watch evans/jones UFC championship fight
Sunday: sleep in...eat lots of ice cream, watch the hangover...

Monday: start lifting heavy again!

[Greg Everett]

A simple way to do this is to do the first week of the program you're planning to start, but with reductions in weight and volume - more in volume. So maybe taking 10% off the weights and as much as 25% off the volume by reducing sets primarily and reps secondarily. You can also trim out accessory work.

[Ben Glidewell]

Thanks for the reply Matt and Greg.

Greg: Would you program the deload week based off the transition week at the beginning of the General Cycle or the first week of the classic lifts? Also, would you still include the transition week following a deload week?

[Greg Everett]

Normally I would base it off of the upcoming cycle. But if that cycle has a transition week programmed in, you don't need to do a deload week prior to that - the transition week will serve that purpose. If you're really beat up, you could stretch it out another week by just reducing the prescriptions in that transition week to create a step before it.