Mass5 Training Log

[Mass5]

A deload every 4 weeks? That's kinda pathetic.

When would you recommend doing a deload ?

 

[Turbolag]

A deload every 4 weeks? That's kinda pathetic.

On th 5/3/1 setup, you go for max reps for three weeks straight. It's sub maximal weight, but you still get beat up. It takes some adjusting to, but the 4th week really makes a difference.

 

[ChrisLindsay9]

Yeah, I don't think I could deload every four weeks, but I could see the benefit of doing a slightly less intense 4th week (like a RPE 6-7 for main lifts and RPE 6 accessory assistance).

When I did 5/3/1, I just did the first 3 weeks a second time, and then deloaded on the 7th week. But that was when I was starting out and probably didn't need the extra recovery. Now, I look at 5/3/1 as being a nice program to fit into your schedule between off-season training and a pre-competition peaking program if you have the extra few weeks.

 

[Mass5]

Just did a couple of light days and then started cycle 2.

Cycle 2 Week 1 Day 1 - All weights in kg

Squats

1 x bar 20
1 x bar 10
1 x 40 5
1 x 47.5 5
1 x 57.5 5

1 x 65 5
1 x 72.5 5
1 x 82.5 5+ ( 8 reps )

Good Mornings

1 x 25 10
4 x 45 10

Leg Press

1 x 150 10
2 x 190 10

Crunches

5 x 12

 

[Bullmuscle7]

Very Fine Work!!!