New leg routine for de loads

[Maj1979]

Been looking at this and I've done it once. Put the hurt on me.

Weighted box jumps (light weight I use 40lbs) 10 jumps no rest
1 set 10 rep mid weight 135-225 depending on your strength of behind back squats
30 seconds of rest

1 set both legs for a 20 count of lunges with same weight then no rest straight to step ups 10 per leg for a count of 20

4 rounds of this I I'm freaking dead.

Been wanting to change my de load days.

Kinda a crazy workout, doesn't take up much space only squat rack and one box

What's yalls thoughts on this. I'd like to add it in maybe once a month after lifting heavy as a from of de-loading while keeping a very high tempo

 

[DocGreen]

God I hate lunges. They suck balls but man they really make my legs work. I'm starting my deload today. Needed the break. Finished my pct yesterday, but that looks like a good routine for legs. Nothing like a circuit routine to really get those legs pumping and worn the fuck down. Lol

 

[Maj1979]

That's the point boss. After three weeks of going heavy I want to start doing this just to kill them with blood pumps. Going to look into making other routines like this for other body parts.

Just messing around the other day I put elastic bands tied to a 25 lb weight on the bar as I benched a simple 135 after my set for a burn out is was crazy tough with balance and the growing tension. Didn't work for a burnout at all but it's another crazy idea to shock the shit outta different muscle fibers.

If you come up with something let me know. I'm a month out from finishing my cycle and I'm thinking of doing a month straight of high tempo type stuff like this

 

[DocGreen]

Exactly. I've never really done an official deload. It was more like, fuck my gains went to shit. Then I'd just take a break. Today I'm starting on shoulders at the FD. Tomorrow will be legs at the gym. Prob do a cutter cycle next. I've got a stairclimb in sept for the 9/11 tribute of the 343 firefighters killed. 110 flights. First year I done it, it fucking killed me. I was heavier and hardly any cardio. Every since then, I've gotten my time better and my weight keeps dropping. Besides being the old man at the FD, I have to bust my ass just to keep up with these kids.

 

[Maj1979]

Firefighters are the shit. No judgement, no right or wrong. Just get in save lives and get out. Barbecue with the boys. lol I lived next to FD for 7 years. Miss most them guys. I'd got a workout with them.

 

[Maj1979]

Have to keep changing things up. Deload reload. Fast slow. Constantly changing it. If it's hard then make it easy then change so it's tough again

 

[DocGreen]

I've been doing this job for 21+ years and have done a shit ton of different jobs to supplement that career and FF is definitely the best job ever. But there are times when it sucks sweaty donkey balls

 

[Maj1979]

They don't pay you guys no where near enough to risk your lives bro. It's sad really. But my hats off to you man. Keep training, keep saving lives

 

[DocGreen]

Thanks.

 

[DocGreen]

What's the usual time frame in deloading? I had planned on running 2-3 weeks

 

[Maj1979]

I've always done 3 heavy one light

 

[DocGreen]

Oh ok

 

[Docd187123]

It's not a deload if you're still "putting a hurting" on your legs. If the deload is truly needed then cutting back volume and intensity, possibly frequency as well, is what you want to do.

 

[Maj1979]

I'm definitely cutting back in weight but turning up the tempo. So you're saying that a true deload would be higher reps and lower weights or just lower weights?

 

[Docd187123]

I'm definitely cutting back in weight but turning up the tempo. So you're saying that a true deload would be higher reps and lower weights or just lower weights?

When I talk about a reload, I'm not talking about just some downtime bc one is tired of a specific routine. I'm talking about one physiologically needing a scale back in intensity, volume and maybe frequency bc of a period of overreaching or overtraining. I'm not saying you just want an easy deload time, just making sure my definition is clear.

So for a reload, you would reduce intensity to 60-75% ish of 1RM and cut back on total sets. If you do 6 sets of trips at 90% for example during the overreach, you could do 2-3 sets of 5-10 reps with maybe 70% or less of your max. what this does is still allow your body to go through the movement patterns to keep them fresh and prevent form breakdown but at the same time, the training stress is greatly reduced so as to allow recovery and super compensation.

 

[Maj1979]

I see what you're saying. Not the weight but the stress and tempo as well to allow the body to rest without losing momentum

 

[DocGreen]

Well that's definitely what I did for shoulders tonight. Less reps, less weight, and less sets. But still got work in too