I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.
Ah yes, the "D".
The dreaded "D" at that.
The deload. Yes, I'm deloading, and yes from a training standpoint it's probably pretty boring. But it's the part of training that so many screw up or don't get right. It doesn't matter how much, how long, or even HOW you deload, but rather that you know what, and how it works for you. I think what many people don't realize is that deloading can take place in the form of decreases in intensity, volume, frequency, or a mixture of the three.
During meet prep, I tend to drop both my volume and intensity. I want to come in fresh for the final leg of prep and on meet day. But during off season, I think it's great to rotate these variables. You can still train heavy and hard, just drop your accessory work or a complete day of training (this will depend on how your training is set up though obviously). Tired of training heavy, don't go over 80% on anything, and just knock out sets of 10-20 reps. Just need a little extra R&R and don't feel like doing anything? Just stay out of the gym and skip a few sessions, and jump back when you are feeling ready (just make sure you ease back in, as this is the hardest). I think many people dread the deload because they just love training, and I completely understand. It's good to desensitize a bit. After a deload I'm always noticing my fuel to get back in and train harder and heavier plays in my favor.
So embrace the "D". Just not that other one...unless you swing that way.
Warm Up Reverse Hyper - 290 for 40 total reps
A1) Squat 55x10 105x5 145x5 195x5 235x5 285x3x5
B1) Sumo Deadlift 135x5 185x5 225x5 265x3x5
C1) Band Leg Curls 50 total reps
D1) Band Good Mornings 50 total reps
E1) Walking KB "Belt Squat" 3x60 sec - for these I just hang a heavy KB from my waist and walk back and forth. Really builds the hips up.
F1) Standing Band Crunch 100 total reps
