MohiZ,
Kopioin tämän tuolta Starting Strength Wikistä:
What happens if I've gotten a lot weaker in a couple of my lifts? Should I just reset?
Chances are good that a basic reset won't work. If you've actually regressed in your training for a few workouts, i.e. something like the following:
Squat:
290 x 5/5/5 (bar speed very slow)
295 x 5/4/4 (5 lb jump, bar speed very slow)
298 x 5/4/4 (3 lb micro-jump, bar speed very slow)
300 x 4/3/2 (2 lb. micro-jump, bar speed very slow, strike 1)
300 x 4/2/2 (technique breakdown, strength loss, strike 2)
300 x 3/2/1 (bar weighed "a ton," further strength loss, strike 3, reset)
then a simple 10% drop won't cut the mustard. You will need a more intensive "reset"". If it only happens on one exercise, while your other exercises are progressing along, then no biggie. We can just do a bigger reset. If it is happening on a few of your exercises, or if you have already reset once or twice, then you probably need to do a deload and make a switch to your training planning and progression. That's right Willie, you're no longer a newb! :D
Anyway, the 'more intensive reset' would look something like the following:
INTENSIVE RESET
Do only warmups, ie. 2x5x45, 5x120, 3x180, 2x240, and quit there for the day
270 x 5 (10% reduction (30 lbs.), weight felt kinda heavy) – note that only one set is done
270 x 5/5 (weight felt a bit heavy on 2nd set)- only two sets
270 x 5/5/5 (weight felt pretty light) – only three sets - add 10 lbs to the following workout if the 3 sets across are relatively "easy"
280 x 5/5/5 (10 lb. jump, bar speed good)
290 x 5/5/5 (bar speed good) - as we get within 10 lbs of our previous 5RM, only jump 5 lbs or less
295 x 5/5/5 (5 lb. jump, bar speed good) - note reduced weight advancement
300 x 5/5/5 (Weight felt properly challenging) – Previous 5RM
303 x 5/5/5 (3 lb micro-jump, weight felt properly challenging) – You broke your plateau and set a new personal record!
A few points of note.
1. Do not skip a workout (yet). Just do the exercise, but stop at the warmups. Don't do a full "work set" yet.
2. The first workout will be 1 set of 5 with ~10% less weight than the previous stall point.
3. The second workout will add a 2nd and 3rd work set, but only if the weight feels pretty light.
4. Once 3 work sets @ ~10% less than previous PR are established, move upward in normal increments, workout-by-workout, until you get back to the previous stall point
5. Proceed with small weight increments beyond the stall point
This is an obviously more intense backoff period than a basic reset, and will usually only be done once before a full-on deload and "upgrade" to the programming is necessary.
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
No mut katotaan miten tää lähtee tästä menemään. Mites joku kevytviikko, kantsiiko pitää ja jos, niin milloin?
