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.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]
The following two tabs change content below.

admin

Latest posts by admin (see all)

No Comments

Sorry, the comment form is closed at this time.

Contact Brian Carroll

Contact
Brian Carroll


Take 25% OFF
Your first purchase
Subscribe Now!