Week Seven Training Log (de-load week)

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.

Monday, Feb 9

Squats:

5 x 45

5 x 95

5 x 135

Working Sets

10 x 165

8 x 195

6 x 225

Light Band Squats

3 x (6 x 135 + Bands)

Back Extensions

3 x 10 (holding 25 on last two sets)

Cable crunches

25; 20; 20

Quad Extensions

3 x 10

Tuesday, Feb 10

All exercises 5 sets of 8 then one set of 20

• Fat Gripz close grip bench
• Fat Gripz Olympic bar curls
• Skullcrushers
• Incline Dumbbell curls
• Tricep Cable extensions

Thursday, Feb 12

Deadlift
5 x 45

5 x 85

5 x 135

5 x 175
10 x 215

8 x 255

6 x 295

Superset deficit/sumo @135
3 x 6/6

Saturday, February 14
Bench (1sec/3 count pause)
5 x 45

5 x 75

5 x 100

5 x 125

5 x 150

10 x 175

8 x 200

6 x 225

Board press w.shoulder saver @135
5 x 5(1bd)/5(2bd)

Fat Gripz Close grip lat pulldown
3 x 10

Fat Gripz Wide grip cable rows
3 x 10