Hello, as I stated in the title upon deloading i felt as my neural efficiency was worse after a deload than it was before. Weights that arent supposed to be really heavy felt challenging.
- Can something like this occur because of an improperly programmed deload?
- Is this normal? (I am transitioning from a hypertrophy block to strength block)
A possible mistake i could have made is that i reduced intensity a little bit more than i should have. And i took a few extra days of to recover, i felt beat up.
Thank you.
If it’s just a week long deload and you’re still training, I think it’s rather unlikely. What exactly happened?
I had a very good hypertrophy block, hit a lot of mini PRs, and the last session of that block i had one of those, insanity workouts for fun you could call it. (Going nuts on everything - Failure, high intensity)
Couple of days after i felt really beat up and sleepy, had no energy in the gym what so ever, it was time to deload anyways.
I completely autoregulated my deload, slashed the volume did a little bit of squats and deads with weight that was used in hypertrophy work for sets of 3-5, i also reduced the amount of days i have been in the gym. I went 3 times instead of usual 5
Before a deload - 130kg squat 2x5 beltless
At the end of a deload - 135kg squat 1x1 with a belt rpe 6-7 (so, not really easy)
The only thing that makes sense to me
- Cumulative fatigue may still be there, i am not 100% recovered
- Maybe i reduced the workload too much and lost a bit of that neural efficiency short term
I don’t think this really means anything, though I absolutely hate the last session you did.
I don’t think there’s a lot of cumulative fatigue given the reduction in training volume and intensity and I don’t think it’s plausible that you lost neural efficiency this quickly. More importantly, I don’t think this information should change anything about your programming now or in the future.
Thanks for the input Jordan, and you bet i hate that session even more