The last few weeks training has not been great. I don't need a no-deload deload as much as I just need a reboot in terms of backing off.
Sometimes I don't differentiate between the two, but there is.
No-deload deload = Fuck the gym, fuck weights, I need a break and to get hungry again.
Reboot = I still desire to train, but shit isn't going good. In fact, I want grandma's to die training has been going so bad.
On a reboot, here is the deal.
1. Back off - Back way the fuck off in terms of total tonnage. Stop trying to hit PR's. Dial the intensity level (both in terms of real intensity, and perceived) back and start light. If a lift has stalled or regressed, just reset it but don't try to face fuck it into progressing. It's just going to revolt. This is a time to be kind and gentle.
2. Change support work - I do not believe in that horse shit broscience called CNS burnout. I do however believe that excitement and/or boredom play a huge part in training success. Sometimes you just hate doing the same god damn movement over and over again. Switch it up.
3. Move some shit around. If I have separated my squat and dead, I'll often throw em back in together again for a while. If they are together, I will split them up. It doesn't seem like much, and it doesn't change the philosophy of what you're doing. However it can be enough to give you a break from the monotony that existed to recharge progress.
You don't need to overhaul your "routine" in order to get the fire stoked again. Just reset your shit, and don't sweat it. As you can see, I just had a terrible session and I am not sweating it. I know I have just fallen into the valley and need to take a few small steps forward, rather than trying to run back up the hill with blood on my shoes.
Makes no sense I know, but fuck it, it sounded good.
As a reboot here is my changes........
Monday - Chest/Shoulders/Triceps
Bench - strong-15 but light
Seated Db Press - 5x10
Pushdowns - 100 reps
Wednesday - Squats and Pulls
Pause Squats - leg is still not healed so I'm sticking with the lighter pause squats for now. Will work on speed at 365 for high volume
Sumo or Conventional Deads - either 1x8 or a ton of doubles using the 24/45 method
Single Leg Work - 100 reps
Saturday - Back/Biceps
Shrugs - 8x8 light and explosive to start
Cable Rows - 100 reps
Poundstone Curls - 1x100+
That's it for meow. Remember, when things are shitty it doesn't take a total overhaul to get back on the progressive track. Just some fine tinkering and the understanding of where you are at in terms of peaks and valleys.