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2.5 weeks on nsuns and low volume cycling. Bench is progressing very well, so is overhead press. Squat and dead I'm taking easy. Don't want to re fracture my brittle bones.
Went from 83kg to 85.5kg and from 36 to 32 in waist.
I don't feel like deload yet. Do I do it now or wait another week?
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pit
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Sounds like great progress.
If you don't feel like a deload, don't bother, as long as you feel fresh and the lifts are safe. I only tend to deload when I miss a lift more 2 weeks running, feel my form is slipping or am really run down and I just drop the weight by ~10% for the week. This maybe happens once in 6-8 weeks.
CalAmor
I've been doing nsuns531 4 day for just over a year now, alongside commuting just over 50km a day 3 or 4 days a week and a club ride on Sunday, hitting around 300km weekly.
It's certainly a lot to do and I find recovery difficult, it's always going to take a few days to recover from a double bodyweight squat (#boastpost), but I think the cycling helps. I didn't cycle for a week a while back and DOMs were worse than ever. Here are a few tips to get both the best out of gym work and weekend riding:
Try moving the program around - I do the squat day on Monday and move the rest day to Friday to allow my legs to recover for my Sunday club ride.
When you don't feel fresh, treat commutes as recovery rides..
Get a foam roller and stretch, 5 mins in the evenings work wonders.
Get plenty of sleep.