Remember last week I discussed not having the discipline to stick with a de-load for an entire week? That by the end of the week I was lifting too heavy for a de-load week? Well I was disciplined this week by a stomach bug that struck swiftly and strongly roughly a day after squats on Monday. First the stomach bug, then the snow...god, so much snow. I, therefore, only managed one day of lifting last week...on the plus side the three workouts I missed were the first I had missed since December...but by the end of the week I was ready to get back in the gym and pick up some heavy things and then put them back down.
Ahh the deload week.
This takes discipline that I don’t have.
Lighter weights in all four workouts for a week is good for joints,
tendons, body, etc…but I was ready to go heavy again after a week. Also, I add in what is known technically as a
“bullsh—“ day into de-load week, replacing overhead press day with an arm
day…complete and total beach workout nonsense, but it breaks up the monotony of
the routine…astute readers will notice that I stopped taking it easy on bench
day and used a bit more weight than I should have on a de-load…happens. Also starting light, but adding in deficit deads and board presses with shoulder-saver pad for the next cycle, so did a few sets of these with light weight this week.
I hit 1,000+ total this week, squatting 315x2,
benching 265, and pulling a 425lb deadlift.
After the squats, though, I’m most excited about the lifts that I didn’t
complete: 450 lb deadlift and a 275lb bench.
I’m not particularly pleased that I didn’t get the lifts. However, I got 450
up off the ground but had set up too far away from the bar and lost it. I lowered 275 to my chest steady, and pushed
it back halfway up to starting position.
Barring an unforeseen turn of events, I’m sure that I’ll get these lifts
and confident that I can keep adding weight. Time for a de-load/active rest week.
Solid week, started off with a weird kind of one-day stomach bug, but that cleared up by Tuesday (that's why this week was T/W/F/S instead of M/T/Th/S for those overly attentive folk). Squats are starting to feel really good, think all of the extra lat work is starting to show in keeping form on squat, bench, and deadlift. Big milestone of the week, I guess, was hitting my weights from the meet in October for reps - I benched 245 and deadlifted 385 at the meet, this past week I benched 240 five times and deadlifted 285 five times, so I'm definitely seeing progress. Weight is starting to creep up, stayed at 179/80 all week. Tuesday, January 27
5 x 45
5 x 95
5 x 135
5 x 175
5 x 205
3 x 230
3 x 260
4 x 290
3 x 260
11 x 230
SS Yoke Bar Squats
10 x 135
8 x 155
3 x (6 x 175)
5 second pause at bottom and top - 5
sets to failure
3 x 10
pullups/micro mini rows
Overhead Press 5 x 45
Sets 3 x 120 3 x 135 5 x 150 3 x 135 11 x 120
gripz incline bench 135 x 10;10;7;7;7
gripz db press 5 x 40 4 x 10x35
gripz lat pulldowns 10;10;10;7;5 (170;80;90;200:210)
gripz wide cable rows 3 x 8
3 x (5 x 135)
5 x 185
5 x 225
5 x 265
3 x 305
3 x 345
5 x 385
3 x 345
10 x 305
Standing band crunches
4 x 10 (two light band, two monster
Saturday, January 31
Pull ups 3x10, lacrosse ball upper back, micro mini band rows
Bench 5 x 45
5 x 95
5 x 140
5 x 165
Working Sets 3 x 190 3 x 215 5 x 240 3 x 215 13 x 190