1000 rep deload workout

[tek52086]

I didnt know where i should post this, but since i'm a powerlifter and am using it for the purpose of a deload for the upper body i'l let you'se have it.


good luck to those who are ballsy enough to try it.

If you are feeling beat up try this as your upper body workout.

(keep in mind i bench 415, squat 500 and deadlift 550 so adjut the weights as necessary)



-incline barbell bench with bar x 100

-flat 20lb dbell flys x 100

-20lb dbell floor press x 100

-triceps rope pushdown 20lbs x 100

-rope face pulls with 20lbs x 100

-dbell shrugs with 20lb x 100

-medicine ball overhand toss against wall x 100

-underhand med ball toss x 100

-giant set: bent over dbell laterals x 30, seated side laterals x 30, seated front laterals x 40 with 10lb dbell = 100 reps

-standing dbell military press with 10lb dbells x 100

[LegendKillerJosh]

I didnt know where i should post this, but since i'm a powerlifter and am using it for the purpose of a deload for the upper body i'l let you'se have it.


good luck to those who are ballsy enough to try it.

If you are feeling beat up try this as your upper body workout.

(keep in mind i bench 415, squat 500 and deadlift 550 so adjut the weights as necessary)



-incline barbell bench with bar x 100

-flat 20lb dbell flys x 100

-20lb dbell floor press x 100

-triceps rope pushdown 20lbs x 100

-rope face pulls with 20lbs x 100

-dbell shrugs with 20lb x 100

-medicine ball overhand toss against wall x 100

-underhand med ball toss x 100

-giant set: bent over dbell laterals x 30, seated side laterals x 30, seated front laterals x 40 with 10lb dbell = 100 reps

-standing dbell military press with 10lb dbells x 100

This looks more like a Mixed Martial Artist's routine as opposed to anyone looking for power IMHO.

[Pokoritel]

Holy crap! You mad man. How was the burn lol lmao??

[IRBS]

This looks more like a Mixed Martial Artist's routine as opposed to anyone looking for power IMHO.

This is a deload workout, not a training session. It looks like it would be quite effective for a deload!

[tek52086]

ya know it did burn a hell of a lot come to think about it haha.


i'm down in atlantic city on business this week so i'm not hitting the gym, by friday i hope to be set up to squat and sunday to bench again so this high rep/high volume workout definately was a shock and i feel much less 'beat up' now 4 days later.

i think a lower body deload would be much harder.

[krazyassmexican]

This looks more like a Mixed Martial Artist's routine as opposed to anyone looking for power IMHO.

he did it so his CNS can have a break from all the heavy work

[LegendKillerJosh]

he did it so his CNS can have a break from all the heavy work

IMHO opinion you either go as heavy as possible or not at all. I just thought this was a word post to put in the "Power Trip" section. I come over here looking for powerlifting tips.

[IRBS]

IMHO opinion you either go as heavy as possible or not at all. I just thought this was a word post to put in the "Power Trip" section. I come over here looking for powerlifting tips.

Tek is an experienced Powerlifter and knows what he is talking about. If you are on a vigorous training cycle like Westside (for an extended period of time), deload's, or down weeks, like this are needed every so often. This is not something he has in his training program every week.

If you think you should go "heavy or not at all" you have a lot to learn...doing high rep, light/no weight workouts are a great way to increase blood flow and induce recovery. The Power Trip Section is about Powerlifting, and this falls into that category.

Tek knows his shit...he trains at one of the best Powerlifting Gyms in the Northeast...

[krazyassmexican]

Tek is an experienced Powerlifter and knows what he is talking about. If you are on a vigorous training cycle like Westside (for an extended period of time), deload's, or down weeks, like this are needed every so often. This is not something he has in his training program every week.

If you think you should go "heavy or not at all" you have a lot to learn...doing high rep, light/no weight workouts are a great way to increase blood flow and induce recovery. The Power Trip Section is about Powerlifting, and this falls into that category.

Tek knows his shit...he trains at one of the best Powerlifting Gyms in the Northeast...

Amen

[brandona]

Im good for 4 weeks of the heavy shit and then I need to de-load, I have no choice, body starts to shut down and my strength levels start dropping rapidly. If you are a drug free lifter, you will have to de-load at some point, just the way it works....I am no where in the kinda of shape that Tek is in, this 1000 reps stuff would kill me...Goes to show you want a great athlete Tek is, strong as hell but can still rock the house...

-B

[SomeDayI'llBeXL]

Sorry guys, but im confused as hell right now. Are you saying you need to do something along these lines every couple of months?. Could I just take a few days off? Maybe follow a more standard bodybuilding type workout, only with lighter weights and much higher reps. Say two exercises, 3 sets, 25-30reps. Im still learning all there is to know when it comes to powerlifting. Please let me know if im wrong/



Good Luck Brothers

[krazyassmexican]

Sorry guys, but im confused as hell right now. Are you saying you need to do something along these lines every couple of months?. Could I just take a few days off? Maybe follow a more standard bodybuilding type workout, only with lighter weights and much higher reps. Say two exercises, 3 sets, 25-30reps. Im still learning all there is to know when it comes to powerlifting. Please let me know if im wrong/



Good Luck Brothers

last time i did a deload was a week of bodybuilding workouts (sets and reps)

[brandona]

Sorry guys, but im confused as hell right now. Are you saying you need to do something along these lines every couple of months?. Could I just take a few days off? Maybe follow a more standard bodybuilding type workout, only with lighter weights and much higher reps. Say two exercises, 3 sets, 25-30reps. Im still learning all there is to know when it comes to powerlifting. Please let me know if im wrong/



Good Luck Brothers

Not every few months homes, about every 3-4 weeks is the standard...The point of the de-load workout is to give your CNS and body a break from pushing heavy ass weight, if you spend 3-4 weeks pushing 90-120% of your max every session, you will need a break...If you are doing a typical rep heavy BB workout, than you will not need to do a de-load as often, then you could go every few months....

-B

[Enforcer]

I didnt know where i should post this, but since i'm a powerlifter and am using it for the purpose of a deload for the upper body i'l let you'se have it.


good luck to those who are ballsy enough to try it.

If you are feeling beat up try this as your upper body workout.

(keep in mind i bench 415, squat 500 and deadlift 550 so adjut the weights as necessary)



-incline barbell bench with bar x 100

-flat 20lb dbell flys x 100

-20lb dbell floor press x 100

-triceps rope pushdown 20lbs x 100

-rope face pulls with 20lbs x 100

-dbell shrugs with 20lb x 100

-medicine ball overhand toss against wall x 100

-underhand med ball toss x 100

-giant set: bent over dbell laterals x 30, seated side laterals x 30, seated front laterals x 40 with 10lb dbell = 100 reps

-standing dbell military press with 10lb dbells x 100

Pure madness bro I am definetely gonna have to try this one day

[Hercules]

Nice, Tek! I'm sitting in front of the computer now feeling the effects of this past week's training sessions. I feel like someone just kicked my ass. I may be trying this very soon...

[tek52086]

i appreciate all the kind words fellas. it's a little bit of something i came up with on my own but a few days later i'm definatley feeling ready to rock the big iron again...

keep ur eyes peeled for a lower body deload next time i need it!

[SomeDayI'llBeXL]

Brandona,

Thanks for the reply, Ive honestly never heard of this before. But I have one more question concerning it, isnt that the whole point of the Westside method? Continuously switching exercises to avoid overtraining. Again, Im new to alot of this stuff and I enjoy picking the brains of people more experieinced, so youll have to excuse the sophmoric nature of my question.


Good Luck Brothers

[tek52086]

to be completely honest with you, the guys who train westside year round are so sauced up that they can handle the constant volume over 90%. thats the part that they dont tell you about.

us non chemically enhanced lifters need to read our bodies.

in case anybody was wondering...i train a modified westside split... joe defranco's westside for skinny bastards athletic template. http://www.elitefts.com/ws4sb/WS4SB.pdf


i felt beat to hell so to give my body a lower work load that was easier on the central nervous system (CNS) would set my body up for recovery and ultimately allow me to get stronger for my next training session. now a normal deload would be taking your same excercies you usually do but only doing 20-40% of the weight (example... if you do lat pull downs with 100lbs for 12-15 reps, you would do 20-40lbs for the same amount of reps you do your 100% workouts at, this weight not even phasing you)
basically just going through the motions with lower weight and volume....thus.....'deloading'
it is not necessary at all to do the 1000 rep workout i did to deload....my body is weird and it responds to shock therapy... (excuse the universal nutrition pun)

again, read how you feel... if you are feeling beat up you may need a couple days off or a solid deload week, everyones body is different. just because your superheavyweight training partner can squat and pull heavy on the same day week in and week out doesnt mean you
can either


feel free to ask me any questions bro.

- Tom

[LegendKillerJosh]

to be completely honest with you, the guys who train westside year round are so sauced up that they can handle the constant volume over 90%. thats the part that they dont tell you about.

us non chemically enhanced lifters need to read our bodies.

in case anybody was wondering...i train a modified westside split... joe defranco's westside for skinny bastards athletic template. http://www.elitefts.com/ws4sb/WS4SB.pdf


i felt beat to hell so to give my body a lower work load that was easier on the central nervous system (CNS) would set my body up for recovery and ultimately allow me to get stronger for my next training session. now a normal deload would be taking your same excercies you usually do but only doing 20-40% of the weight (example... if you do lat pull downs with 100lbs for 12-15 reps, you would do 20-40lbs for the same amount of reps you do your 100% workouts at, this weight not even phasing you)
basically just going through the motions with lower weight and volume....thus.....'deloading'
it is not necessary at all to do the 1000 rep workout i did to deload....my body is weird and it responds to shock therapy... (excuse the universal nutrition pun)

again, read how you feel... if you are feeling beat up you may need a couple days off or a solid deload week, everyones body is different. just because your superheavyweight training partner can squat and pull heavy on the same day week in and week out doesnt mean you
can either

feel free to ask me any questions bro.

- Tom

I definitely understand where you are coming from with this type of deload workout, cause yes I'm also human and do burn out every once in a while.

But can someone explain to me how doing something like this has any advantage over just taking a couple of rest days?

[tek52086]

by getting a 'pump' and filling the areas effected with blood, you are able to stimulate growth and recovery as opposed to letting the muscles stay sore with minimal blood flow.
this is similar to an 'active recovery' day that most elite athletes do.. (ie... After a sunday football game in the nfl, a very light monday workout is implemented to help aid in recovery)

if you were to just let your body sit and rest you would recover, but sports science shows us that if you properly deload and actively restore, you can come back stronger and recover faster.

i'm not sports scientist though, just in the irongame like all of you payin dues.
take from that what you want.

[monster99]

Im good for 4 weeks of the heavy shit and then I need to de-load, I have no choice, body starts to shut down and my strength levels start dropping rapidly. If you are a drug free lifter, you will have to de-load at some point, just the way it works....I am no where in the kinda of shape that Tek is in, this 1000 reps stuff would kill me...Goes to show you want a great athlete Tek is, strong as hell but can still rock the house...

-B

Does that apply to everybody? Even westsiders? Louie's "conjugate method" doesn't even let you deload which is kinda cool. He even said that his lifters max out every week, 52 weeks a year. He also clarified that if you switch exercises for your max effort, you won't even need to deload. Interesting...

Any other training cycle should have a deload though. I learned that from experience because my strength levels decreased after lifting every week without breaks. Sometimes even twice a week!

[tek52086]

Does that apply to everybody? Even westsiders? Louie's "conjugate method" doesn't even let you deload which is kinda cool. He even said that his lifters max out every week, 52 weeks a year. He also clarified that if you switch exercises for your max effort, you won't even need to deload. Interesting...

Any other training cycle should have a deload though. I learned that from experience because my strength levels decreased after lifting every week without breaks. Sometimes even twice a week!




bro to be completely honest, and fellas stop me if i am wrong by saying this but......


Westside done to a "T" will burn out any drug free athlete. I train a modified westside myself and when done exactly the way louie prescribes without any 'help' is going to run you into the ground. When you reach a higher level of trainedness your cns is handling a higher load and more volume. for example

here would be the backbone of a basic westside week for me.

max effort bench
tripples at 385 raw

dynamic bench
(385 x .55) 8 sets of 3 at 205ish

max effort squat
425 tripples raw

dynamic squat
(425 x .55) 235 x 8 sets of 2

now do that week after week WITH assistance work and rotate your max effort movements, then tell me you won't burn out.



In my honest opinion after training strict westside for 4 weeks i'm ready for a week off, bigger guys might recover easier but for the general population the conjugate doesnt have a 'prescribed' deload but down here on planet earth you're going to overtrain unless you are sauced up.

thats my 2 cents. feel free to jump in

[Matt Dickerson]

It isn't the ME work that causes the over training effect and CNS burnout. It is the high volume of speed work and assistant work done after doing the main lifts. In my gym half are drug free and and the other half are drug users and most of us do west side to a T without having to take weeks off at a time. The drug free guys take the usual deload week one every 4 weeks or so like everyone else. What happens time and time again is that the drug free guys forget that they are drug free and they try to keep up with the drug using guys in regards to the amount of volume on their assistant work, speed work, and extra work. Once they break down, hit the wall and see reality they will cut back on the amount of exercises and sets on their assistant movements. What a lot of guys think is a fried cns from maxing out every week is actually just over training from a build of micro trauma from too much volume in general.

When it comes to the CNS, drug usage really isn't an issue. Anabolics do not help out a fried cns. Lifting singles and triples for a few sets also do not break down a lot of muscle tissue. When it comes to muscle recovery and build up of new tissues, Anabolics are very helpful for expediting recovery. This is why drug free guys are able to reach the top in power lifting if they train long enough, smart enough in regards to lower volume, and are able to stay injury free before getting too old.

Drug free athletes can do westside to a T. They just have to watch their volume on the assistant work and realize that they aren't going to make the gains as fast as the guys on anabolics.

[Thrawn]

I would like to try this, indeed. I will have to recalculate the numbers a bit, you are far stronger then me, but that is no problem. Or just try to get a feel for it and just go for it.
Sound like one hell of an exercise tho =) 1000 reps sure is a motherload...

[monster99]

Has anybody tried 1000 reps on squats? I'll give it a shot. One set, one thousand reps.

[Nole1]

Great discussion here.

1000 reps in one set of squats? Go for it dude. LOL.

Tek - nice creativity on the 1000 rep w/o, I'm sure it set you up for success when you returned to the heavy weights.

[Nihility]

now, for a "deload" week, what are the advantages to doing a high rep light/no weight workout instead of just taking the day off, as i try every 2-3 months to take a week or even a day off (i work out every other day so thats three days off if i skip a workout) to let my body recover.


what would the advantages/disadvantages of doing this sort of deload workout vs taking a week off completely be?

[Thrawn]

I think that is a question more suitable for ppl like Matt Dickerson. But from what i have understood so far: its about your central nervous system. By training heavy (high weight, low rep) all the time, you tire out your cns with that. To give it a much needed break from that kind of stimulus, you do the complete opposite. It 'unloads' the cns. A week/day off would still not give the cns a totally different stimulus. The body adepts and needs changes all the time.

I will see in the coming comments of more experienced ppl if i am right here. I might not really phrase it all perfectly. But, as far as i know, that is why you deload instead of taking time off. The effect for the cns is not the same.

This still does not mean, by the way, that you could not take a time out now and then. Both are good, both serve their purpose.

[Cellerator65]

interesting stuff, i personally am not a powerlifter... but the stuff does intrigue me

[Nihility]

interesting stuff, i personally am not a powerlifter... but the stuff does intrigue me

exactly where im coming from, its intriguing so i figured i would ask :D


ill just have to await a "proffesional" answer then, though it seems to make sense, just wondering how it affects it differently, i feel like it would treat it just like cardio... so why not just do some cardio as a deload? 1000 "strides" on an elliptical with arm things would be 1000 reps per limb! (haha just throwin that out there)


but in all seriousness, how can your body tell if you have a really light weight or your pulling on an elliptical machine, assuming the resistance was the same.

[BEASTOFRAGE]

This is a deload workout, not a training session. It looks like it would be quite effective for a deload!

i agree...sounds like a good idea to try...
TB

[Matt Dickerson]

Drug free athletes can do westside to a T. They just have to watch their volume on the assistant work and realize that they aren't going to make the gains as fast as the guys on anabolics.

I thought about my statement a little more and realized that their is no such thing as west side to a T. The only thing set in stone about the west side training methodology is the 2 upper body days and 2 lower days each with a ME and DE day. Everything else is highly individualized.

The thousand rep session is very effective for restoration purposes. It isn't too much different than doing a cardio session on the elliptical the day after a hard leg session. Dragging a sled and doing various types of dragging is basically the same difference. It's all work that will help speed recovery, promote growth, improve conditioning, etc. Some times ligaments, tendons, muscles need and extra amount of time to heal from the constant wear and tear and need some time to heal up.

I think of deloading as something different than restorative work. Deloading to me is simply not putting a barbell on your back or hands for a certain amount of time. This doesn't mean you can't use higher loads on other types of movements.

The 1000 rep workout, or in other words, "restorative" workout can be used during a period of deloading or during a normal training cycle. The intensity is usually 30% or lower of max training weight. I am fond of doing 200-300 reps on the leg press the day after ME SQ day with a 100 pounds or so and a ton of sit ups and band good mornings to promote healing. I am really liking the sled work as well. Just make sure you don't do so much that your numbers start going backwards. It is addictive.

[USMCxJ]

So if I read it right, general deloading is working with VERY light weights. Ok, I'm still a little confused though. Tek recommends doing the same amount of reps you do for your regular workouts. So we shouldn't be going anywhere near failure, correct? (Sorry I need it spelled out haha..)