Week 5’s supplementary deadlift, I over estimated my ability and hit an RPE 10 for my last set. After I did running sprints rather than on the Rogue bike and over did it. My upper quads were extremely sore for days. I believe these two things really effected my ability for squats. Only 5 pound jump from week 5, it moved like a 9.5. I know week 6 is a deloadish week.
My questions:
How am I suppose to feel during week 5/6 because I am fairly beat up.
Will week 6’s low volume get me out of this spot I put myself in as I am carry a lot of fatigue?
Will it be necessary to insert an actual deload week before I get to week 7?
You didn’t mention which specific program you’re on here. Regardless:
The intent of the programming is not for people to feel extremely beat up, if the RPE/intensity prescriptions are followed. If someone is overshooting significantly, that’d be the area to address. If they’re not, and are still feeling beat up, then the program should be modified for their situation (e.g., by decreasing the RPE targets and/or decreasing the training volume based on their tolerance).
Maybe; we can’t predict this.
Maybe; we can’t predict this either. You’ll just have to see where you’re at when the time comes.
Thanks for the reply Austin! So a little more context is I bought the 12 strength template. Making great gains so far and staying in the pocket. Going off what I stated earlier, I hit an 9.5 for comp squat single which I can attribute it from running for my sprints for the first time (did it on bike before) and going too hard which brought DOMS to my quads right under my hips. Knowing this, I went for my RPE 6.5 single for comp deadlifts I hit couple weeks ago to hopefully shed some fatigue, but ended up failing the single. But for my upper body, strict press and comp bench for week 6, I hit the same weights last week at a faster RPE so it’s all fatigue built up in my lower body. Week 6 is half the volume compared to week 7 with no backdowns, but not sure if it will be enough to shed fatigue. Since my upper body isn’t wrecked, should I just continue my upper body work as is and skip/deload the lower body movements? Or having finished my SBD this week, should I do a full traditional deload (cut the intensity in half) before I hit week 7?
If you “went for an RPE 6.5 single” and failed the rep, you aren’t using RPE correctly when selecting your weights during a session.
This process is discussed in a number of threads on the forum, such as here (and several other threads that will come up by Googling selecting weights with RPE barbell medicine).
If your upper body work is going well, carry on with it and adjust the stuff that needs adjusting.
Hey Austin, going off my third question of my original post, I know now that I am in need of a deload. Not sure what is the best way to approach it, but can you please recommend me how to deload to shed this fatigue before I go into week 7?