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Old 09-28-2011, 05:56 PM   #1
Michael E Tancini
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Deload week before or after max/test week?

as the title says, should I max before or after my deload week? I want to get new benchmarks before starting my next lifting cycle.


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Mike
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Old 09-28-2011, 06:16 PM   #2
Matt Haxmeier
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Re: Deload week before or after max/test week?

I assume you mean for 5/3/1. When I was doing it I would just do the required reps in the 1 week and then hit a new max single. Then deload.
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Old 09-28-2011, 06:32 PM   #3
Sean Dunston
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Re: Deload week before or after max/test week?

I'm going with Matt's assumption too. IMHO, if you're doing 5/3/1, the week "1" of is so taxing, if you're trying to establish a true 1RM, then it is definitely after the deload, but you may actually want to take 2 weeks off since your working so hard and so close to your 1RM in your "1" week, and your CNS will be so fried that close to an all out effort.
Your mileage may vary, but it has always proved useful to me in competition settings to have additional CNS rest prior to a max effort.
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Old 09-28-2011, 06:50 PM   #4
Matt Haxmeier
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Re: Deload week before or after max/test week?

Quote:
Originally Posted by Sean Dunston View Post
I'm going with Matt's assumption too. IMHO, if you're doing 5/3/1, the week "1" of is so taxing, if you're trying to establish a true 1RM, then it is definitely after the deload, but you may actually want to take 2 weeks off since your working so hard and so close to your 1RM in your "1" week, and your CNS will be so fried that close to an all out effort.
Your mileage may vary, but it has always proved useful to me in competition settings to have additional CNS rest prior to a max effort.
This actually brings up a good point. There's a difference between trying to go for a competition like PR in which case you take it easy before hand. But from a progression standpoint I did it before the deload to help reduce the chance of overdoing it (not because I thought I was strongest then).

You can also look into the variations of 5/3/1+ singles and 5/3/1 for powerlifting to see how they do it.
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Old 09-28-2011, 07:03 PM   #5
Michael E Tancini
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Re: Deload week before or after max/test week?

Thanks for the input guys. Yea Im in the week before the de-load week right now in the 5-3-1 program. I just want to get a new baseline, its been a while since I really established a true 1RM. Thats why Id like to get one before going into the next cycle. I think im going to do what you guys said and do it before the deload week. Im not doing it for competition, I just need a new number to work off of bc I know I am stronger now then the numbers I am currently working off of.
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