Deload week is needed - Power Rack Strength

12 Aug Deload week is needed

Posted at 21:40h in Team Training Logs by admin 0 Comments

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Man this week was harsh for me. I was tired all week and when I looked at my past training I realized that in my stupidity I haven’t taken a deload week in over a month.

In the effort to fix issues I have been having with myself, I was pushing myself too hard instead of sticking to the 2 on 1 off plan.

Needless to say, next week I have one and the 2/1 plan will be enforced without mercy.

Sunday:

** SSB Pin Squats With Bands **
– 70.0 lbs x 3 reps
– 160.0 lbs x 3 reps
– 250.0 lbs x 3 reps
– 300.0 lbs x 3 reps
– 335.0 lbs x 3 reps
– 385.0 lbs x 3 reps

Used the heavy band here.

** SSB Box Squat **
– 250.0 lbs x 5 reps
– 300.0 lbs x 5 reps
– 330.0 lbs x 2 reps
– 330.0 lbs x 2 reps
– 330.0 lbs x 2 reps
– 330.0 lbs x 2 reps
– 330.0 lbs x 2 reps
– 330.0 lbs x 2 reps

45s second, a pause on the box and exploded up as if I was trying to jump through the power rack.

Both of these are easier on my hips and allowing me to rest them so I can figure out how to approach November.

** Sumo Good Morning **
– 165.0 lbs x 10 reps
– 165.0 lbs x 10 reps
– 165.0 lbs x 10 reps

** Band Leg Extensions **
– 100 reps

** Medium Band Leg Curls **
– 100 reps

Tuesday Morning

Here is where I started to feel like a bus hit me. Sunday wasn’t really a hard workout but, like I said, I have been neglecting my deload duties and here is the day it started to catch up to me.

** Flat Barbell Bench Press **
– 135.0 lbs x 8 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps
– 315.0 lbs x 12 reps
– 315.0 lbs x 12 reps

Everything felt heavy from warmups to 315, I was sore and my leg drive was nonexistent. I listened to my body telling me “fuck you” and did reps.

** 3 Board Press **
– 335.0 lbs x 6 reps
– 315.0 lbs x 8 reps
– 315.0 lbs x 8 reps
– 315.0 lbs x 8 reps

** Machine Fly **
– 140.0 lbs x 100 reps

** Medium Band Pressdown **
– 100 reps

Today

The walls came crashing down today as my body said “fuck you” one more day as I approach my deload week but I gave it the best I could..

** 2″ Block Pulls **
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 495.0 lbs x 2 reps
– 545.0 lbs x 1 rep

Slow

Fuck

I had the speed of a snail stuck in tar. Didn’t need to go any further or I would have had a Castro-esque pull.

** Pendlay Row **
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps

** Pull Up **
– 7 reps
– 6 reps
– 6 reps

** Back Extension **
– 12 reps
– 12 reps
– 12 reps

I have one more day of shoulder and bicep bullshit and then next week is going to be light as hell, in and out of the gym and a lot of rest.

Fuck yea, deload.

This blog image is brought to you by an inside joke between my training partner DEAD Dan and his wife who seems to think that wire brush particles are the next epidemic.