Category: Deload

Easy press deload. Tried light barbell bench for the first time in ages – still hurts the shoulders if I don’t arch.

Bench Press:
135×12
135×12
135×12
135×12
135×12

CG Bench Press:
145×15-15-15

Flat DB Squeeze Press:
50×15-40×15-30×15

Flat DB Flyes:
25×25

Single-arm Landmine Press:
45×20-20-20

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×10

Bench Dips:
×20

Band Pull-Aparts/External Rotations:
red×25
red×25
red×25

Duration: 30 minutes

Cruised through this deload session. DE pulls felt great.

DE Conventional Deadlift:
135×10
225×5
315×2
335×2
355×2
375×2
395×2
415×2
315×2

GHRs:
×10-10-10

Seated Lat Row Machine:
100×15-15-15

Rope Lat Pushdowns:
40×20-20-20

Hammer Chins:
×10-10-10

Wide-grip Pulldowns (neutral grip):
120×15-15-15

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 30 minutes

10/10. Good presses. Good deload. Mentally, was checked out, but still hit a push press PR. Finished presses with a nice rep-out at 155.

Strict Military Press:
45×30
95×10
115×10
135×5
185×3
235×1
265×1
295×4 (push press, PR)
155×35

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Seated Bicep Curl Machine:
50×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

9/10. Solid squats. I have never gone heavy on SSB squats before so decided to give that a go tonight. However, as I was finishing 480 I realized that I had no way of dumping it should I miss a heavier attempt, so I called it good at that weight. Definitely had another 50-75 more in the tank.

SSB Squats:
160×10
250×5
340×3
430×1
480×1 (PR)
430×3 (paused, PR)

Lying Hamstring Curl:
70×15-15-15

DB Shrugs:
75×50

Extra CG Pulldown:
120×15-15-15

Cable Face Pulls:
60×25-25-25

Seated Bicep Curl Machine:
50×25-25-25

Abs:
×20×6

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 45 minutes

10/10. Great ME floor presses. Moved my grip in a full hand-width each side and it felt solid (ring finger on outer rings)

Floor Press:
135×10
165×10
195×5
235×1
285×1
315×1
345×1
365×1
380×1 (PR)
335×3 (PR)
235×20

CG Bench Press:
140×15-15-15

Flat DB Squeeze Press:
50×15-15-15

Flat DB Flyes:
30×25

Cable Crossovers:
60×15-15-15

Pushdowns:
50×25-25-25

OH Rope Extensions:
30×25-25-25

Dips:
×20

Bench Dips:
×25

Band Pull-Aparts:
red×25
red×25
red×25
red×25

Duration: 45 minutes

9/10. Conventionals feeling good today. Easy rest-paused assistance.

Conventional Deadlift (reps deloaded):
135×10
225×5
315×5
405×2
495×1
585×1
615×2
615×1

GHRs:
×10-10-10

Seated Cable Row (pulling to chest):
120×15-15-15

Rope Lat Pushdowns:
70×20-20-20

Hammer Chins:
×10-10-10

Wide-grip Pulldowns (neutral grip):
120×15-15-15

Abs:
×10×3

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

9/10. Good pressing despite having food poisoning. Deloading this week so all rest pause work is lighter and not to failure, but still maintaining 10-15 ‘breath’ rests between rest-paused sets.

Strict Military Press:
45×30
95×10
115×10
135×5
185×1
235×1
260×1
290×3 (push press, PR)

Seated Strict Military Press (legs forward, no back support):
135×15-15-15

Strict L-Laterals:
25×15-15-15

Rear Delt Flye Machine:
70×20-20-20

BB Curls:
65×20-20-20

Preacher Curls:
35×20-20-20

Plate Hammer Curls:
25×50

OH Cable Curls:
13×50

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

Another deload.

CG Bench Press:
135×10
135×10
135×10

Reverse Grip Bench Press:
135×10
135×10
135×10

Flat DB Squeeze Press:
25×10
25×10
25×10

Flat DB Bench:
25×10
25×10
25×10

Flat DB Flyes:
25×10
25×10
25×10

Cable Crossovers:
50×10
50×10
50×10

Cable GnP:
50×10
50×10
50×10

Cable Pushdowns:
40×12
40×12
40×12

Underhand Cable Pushdowns:
40×12
40×12
40×12

OH Rope Extensions:
70×12
70×12
70×12

Single-arm Underhand Pushdowns:
20×12
20×12
20×12

Band Pull-Aparts:
red ×25
red ×25
red ×25

Abs:
×25×3

Duration: 25 minutes

10/10. First time pulling sumo heavy in a long time, and first time since my October hamstring injury. Real pleased with 675 after all that ‘time off’.

Deadlift:
135×5
225×5
315×5
405×3
495×1
585×1
675×1

Wide-grip Pulldowns (neutral grip):
100×12
100×12
100×12

Hammer Chins:
bw ×10
bw ×10
bw ×12

Straight-arm Rope  Lat Pushdowns:
50×12
50×12
50×12

CG Pulldown (underhand):
100×12
100×12
100×12

Abs:
×25×6

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 50 minutes

10/10. Pressing has been feeling outstanding so I wanted to do a max effort session with them to see where things really are while deloading this week. Outstanding PR’s today. Probably could have squeezed out 285  strict, but wanted to go after 320 on push press.

Strict Military Press:
45×30
95×10
115×8
135×5
155×5
185×1
235×1
255×1
270×1 (PR)
280×1 (PR)

Push Press:
300×1
320×1 (PR)

Strict L-Laterals:
15×12
15×12
15×12

Strict Laterals (elbows locked):
15×12
15×12
15×12

Rear Delt Flye Machine:
50×12
50×12
50×12

BB Curls:
45×12
45×12
45×12

Bicep Curl Machine:
50×12
50×12
50×12

Bicep Curl Machine (hammer-grip):
50×12
50×12
50×12

OH Cable Curls:
20×12
20×12
20×12

Band Pull-Aparts:
red ×25
red ×25
red ×25

Ab Work:
×25×3

Duration: 50 minutes