1RMs During Deload/Low Stress

[ceamer]

Good afternoon docs, quick question about what to do with the weight when moving from a development week to a deload, such as when going from week 4.x to week 5 in the beginner template. My approach has been to calculate the loading for the low stress week based on the 1RMs from the previous week. Is this correct, or should I bump them up for the deload since volume is reduced?

[Jordan Feigenbaum]

Ceamer,

A good question. Let's think about this a bit further

If you weren't going to calculate your projected loads from your most recent performances, what would you recommend instead that has a similar level of accuracy or precision?

-Jordan

[ceamer]

Allow me to clarify. Say, for example, that the projected 1RM for squat based on performance during week 4.x is 200 lbs. Should the loading for week 5 (deload) be calculated based on a 200 1RM, or a 205 1RM?

[Jordan Feigenbaum]

Ceamer,

I wouldn't recommend using loading that is in excess of your current potential, which you'll be predicting based on the RPE of your warm up sets. The warm up set weights will be bracketed based on recent performance, e.g. last week. And then you go from there based on how they feel.

In other words, it doesn't matter if you're calculating your warm ups based on 200 or 205, as how ~180 feels is going to tell you what you should do.

That all being said, I'm not sure I'd be aiming for deload week PRs as a matter of course.

-Jordan

[ceamer]

So in other words, plan loading based on 200

[Jordan Feigenbaum]

For some warm up sets? Sure