Deloading on 5×5 Workout Programs
Following my recent article on T-Nation about various weight training program loading protocols (you can read it HERE), I received an email from someone asking me how I’d approach deloading for someone doing a 5×5 workout program. I’ve broken the paragraph up so that I can answer each of the inquiries individually:
Q: Let’s say on a horizontal push pull day your doing Bench press supersetted with 1-arm dumbbell rows at 5×5, do both lifts follow the same deloading strategies?
A: Yes, although I’ll often leave an extra set or two of the pulling exercise in there because people really need it from a postural/muscle imbalance standpoint. So, in other words, we might just flip-flop things to be:
A1) 1-Arm DB Rows: 4×5/side
A2) Bench Press: 3×5
This, of course, would assume that we’re deloading on volume and not intensity. It’d be a more appropriate strategy for intermediates.
Q: How do you adjust your assistance work, if at all?
A: Usually, I just drop a set, or sometimes cut the reps down by 2-4 per set. Here’s how that would work, assuming that the normal set/rep prescription is three sets of eight on both exercises:
Example 1
B1) Chain Pushups: 3×6
B2) Close-Grip Chinups: 3×6
Example 2
B1) Chain Pushups: 2×8
B2) Close-Grip Chinups: 2×8
Again, this is an intermediate approach. More advanced lifters might keep the sets/reps up and simply reduce intensity.
Q: Also, a lot of times there will be the first two push pull lifts (4 lifts total) done at 5×5 (e.g., flat bench 5×5 and incline 5×5) do you deload both lifts or do you think two chest/back exercises at 5×5 is too much and just the primary lift should have that scheme and the incline would be an assistance lift?
A: Personally, I think that doing all your lifts at 5×5 in a single workout is overkill. I would rather see other rep ranges attacked after the first pairing. However, if you are going to do it, I’d go with the deloading approach outlined in the first response I gave (above).
For even more detailed information on how to approach backoff weeks appropriately, check out my e-book, The Art of the Deload.
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