02 May Ken Whetham: Deload to Reload
This week is a deload week to recover from the last two weeks of meet prep. At my ripe old age of 53, I realize that recovery and rest are just as important as your heavy lifts. It’s not about how hard you can push yourself, it’s about how you recover so you can push harder.
Deload week is a chance to lift lighter and recover as well as work on technique. I’m trying to work on keeping my knees in a better starting position on the deadlift so they don’t drift forward and impede my bar path.
I also feel like my new Predator briefs are starting to break in. I’m reaching depth with 525 which is great and they feel like I’m getting some good “pop” out of the hole.
Squat Day:
Ten minute walk, McGill carries, McGill Big 3 and Nerve Flossing
Belt Squat
290 x 10/10
380 x 10/10
470 x 10/10
(This warm-up really helps me get ready for squatting and I get 22,800 lbs of volume before I squat one rep)
Barbell Squat (Predator briefs)
345 x 3
435 x 2
525 x 5 singles
Sumo Deadlifts (Predator briefs)
255 x 5 singles
345 x 5 singles
435 x 5 singles
Paused Beltsquats: 470 6 sets of 5 reps
GHR’s: BW 4 x 15
Bench Day:
McGill Carries, McGill Warmup plus Nerve Flossing
Plate/Band shoulder and tricep warm-up
Bar x 10
145 x 10
195 x 8
235 x 5 singles
Close Grip Bench:
235 x 3 sets of 5
DB Skull Crushers: 45’s x 3 sets of 15
Superset Rope Facepulls into band pull-aparts
Band Tricep pushdowns x 100
Ken Whetham
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