Originally Posted by Cool The Kid
OK, I have been running my % thing for about 7 weeks now, and today I hit a wall, but only on bench press. I think I'm ready for a deload week or two. Learn me deloads. Should I deload on everything, or just the body parts I am fried on? Bench was nuked but then I hit a new PR on shoulder press and everything else went fine.
This is how I was taught - Deloads should follow really, really
hard training. Weather it be through volume, intensity, or both. My progressions is set up as 6 weeks, by 5th week my volume and intensity is so high in the gym I am surprised I make it through the week. Then you back off a week, still do everything but at like 50%. Then at week 1 your body has recovered from the stress and is now stronger, they call that super compensation. So if you don't think you have given your shoulders enough to get some super compensation then maybe just deload on your bench.
Originally Posted by Donut
I'm not used to the high volume of Sheiko..
High volume on the big lifts will feel like hell if you are going from a standard 5 x 5 template. I don't know how much volume is in Sheiko, but it took me a good 2 months to get use to squatting for 15, 12, 10, 8, 15 reps. High volume is awesome though in that it will really show you where your week points are. Good luck!