15 Dec Ashman – Deload deads and bench

Decided to take it easy this week since I am feeling like I need it.

Sunday was deload deadlifts:

** Deadlift **
– 135.0 lbs x 2 reps
– 135.0 lbs x 2 reps
– 225.0 lbs x 1 rep
– 225.0 lbs x 1 rep
– 315.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep

** SSB Squat **
– 260.0 lbs x 6 reps
– 260.0 lbs x 6 reps
– 260.0 lbs x 10 reps

** KB Swings **
– 75.0 lbs x 15 reps
– 75.0 lbs x 15 reps
– 75.0 lbs x 15 reps

** Leg Press **
– 490.0 lbs x 15 reps
– 490.0 lbs x 15 reps
– 490.0 lbs x 15 reps

** Glute-Ham Raise **
– 5 reps
– 5 reps
– 5 reps

** Leg Press Calf Raise **
– 400.0 lbs x 15 reps
– 400.0 lbs x 15 reps
– 400.0 lbs x 15 reps

Today I hammered out some deload work on the bench:

** Flat Barbell Bench Press **
– 135.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 235.0 lbs x 10 reps
– 235.0 lbs x 10 reps
– 235.0 lbs x 10 reps

** Incline Dumbbell Bench Press **
– 85.0 lbs x 12 reps
– 85.0 lbs x 12 reps
– 85.0 lbs x 12 reps

** Flat Dumbbell Fly **
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps

** Lateral Dumbbell Raise **
– 50.0 lbs x 30 reps
– 15.0 lbs x 20 reps
– 50.0 lbs x 30 reps
– 15.0 lbs x 20 reps
– 50.0 lbs x 30 reps
– 15.0 lbs x 20 reps

To clarify the DB Laterals I did these Mountain Dog style. Start with a heavier weight, do partial reps and finish off with full reps at a lighter weight.

Partial movements have their place in lifting.

You are probably thinking why I deload with more volume than I should. Well when the main lift feels like hell, I tend to stick to the reps on everything else because I want to. I only do a full deload when the main lift is up around 85% with working weight. May not work for you, but I prefer it that way for me.

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