5x5 deload week

[gkmantis]

I just finished week 7 of madcow's intermediate 5x5 program and I feel that I need a deload week. I haven't stalled on any of the lifts, but I have been feeling a little sluggish lately and the heavy sets are getting to be tough. I don't think I need to reset the whole program because my lifts are still going up.

My question is what would be a good structure for a deload week on the 5x5?

 

[stronglifts]

I just finished week 7 of madcow's intermediate 5x5 program and I feel that I need a deload week. I haven't stalled on any of the lifts, but I have been feeling a little sluggish lately and the heavy sets are getting to be tough. I don't think I need to reset the whole program because my lifts are still going up.

My question is what would be a good structure for a deload week on the 5x5?

3x3 with the same weight as in week7. Tremendous drop of volume (from 25reps per exercise to 9reps).

That will do it.

 

[gkmantis]

Thanks. That sounds good. What would you recommend for the weight to use for those 3 sets? The 1st, 3rd, and 5th sets of week 7 or my top 3 sets?

 

[stronglifts]

Thanks. That sounds good. What would you recommend for the weight to use for those 3 sets? The 1st, 3rd, and 5th sets of week 7 or my top 3 sets?

Top 3 is ok. Dropping from 5reps to 3reps is a big difference. It will feel heavy, but is physically & psychologically easier.