FF's trying to get back on the wagon training

Deload - Day 1

These will be less interesting in terms of weight - but still feel it important to noted.

Chest

Bar x20
40x20

42.5x5
55x5
65x5

DS: 50x16

Dips:

BWx8
20x5
25x5
30x5
35x5
40x5
45x4

DB Press ups with pull ins:

12x10
12x10
12x8

OMG so hard.

8 mins of HIIT skipping.

Died.
 
Deload - Day 2

Did a lot more mobility work today and worked on explosive power.

Steedie will be happy to know that I did some seated jumps today :p

Managed a 50" jump today :cool:

I won't post videos, as well, people aren't interested :p

3sets x5 jumps
1x1
1x1
1x1
1x1 @ 50" :cool:

Deadlift

60x10
60x10

75x5
95x5
112.5x5

DS: 60x16

Neutral grip pull ups:

BWx8
20x5
20x5
BW - 2s hold at top of rep x7

Cable rows - 2-1-4 timing:

30x8
40x6
50x6
60x5

Not bad - just so hard doing deload - I always feel like I'm not broken enough! :o
 
Yup that's the thing with a deload. It does set you up to smash things for the next 3 weeks.
 
My deadload week too, well meant to be.

Really not looking forward to it, I'm not sure if I can go to the gym and not push myself. I seriously struggle
 
Same. Considering the past several years of my life have all been about volume and hard work... I have done deloads but it's just one of those things, like shoulder work I tried to avoid or did the least I could :o
 
Deload - Day 3

Shoulders

Lots and lots of mobility work, rolling and band work. A good 20 mins worth.

OHP:

Barx20x2

Following the program:

27.5x5
35x5
40x5

DS: Barx20

Facepulls with band:

4x10

Cable cross over kneeling extension:

4x15x10kg

Cable Side raises:

4x10x5kg

DB Cleans:

34kg
36kg
40kg
44kg
48kg
50kg

Looks like a lot, but it was actually done in 45mins - just a lot of stability work, low volume, and general rehab work. Love DB snatches - no push press or other big shoulder work - the cross overs were put in place to help with opening up the shoulder by activating lower trap and engaging some RC work too. Despite having done lots of YTWs and prone rotations etc...

Squat deload tomorrow - that 'll be weird!

Cycle 2 on Friday though :cool:
 
deload day 4

Squat deload

Lots of mobility work stretching and foam rolling, bodyweight exercises etc.

Squats:

Bar x lots
40 x 20

Working set:

60x5
72.5x5
85x5

Dropset: 60x12
Frontsquat:60x10

DB Reverse lunge:

16x12
18x12
20x12
22x12
24x10

Goblet squat with pulse

12x10
12x10
14x10
16x8
16x8
 
Cycle 2 - Day 1 Bench

5rep week

Bench:

WU:
Bar
40*10

WS:
72.5*5
85*5
95*9 +3 negatives

DS 60*14

Dips:

Bw*8
10*6
20*5
30*5
20*8

Incline Db alt press:

24*8
26*6
28*7
28*4

Bench started off really tough but the last set felt a lot easier. Was fried though couldn't do much with dips or Db incline. Very fatigued. Progressing well though 1rms are on target. :)
 
I'm sure I've said this before, but strong benching for a guy who doesn't like benching!

As usual, I'm a big fan of your assistance work :)
 
Im finding this on my chest days ff...my triceps are so fatigued i cant hit them properly sometimes :p

Good work though mate
 
Cylce 2 - Day 2 Deadlifts

Trained in the morning - hated it for such a big volume day. However I stuffed my face afterwards! :D

Deads

Warm up
Bar*lots
60*20
100*10

122.5*5
142.5*5
162.5*11 - forgot chalk so grip had to go to mixed and even then it wasn't as easy.

Deficit 60*10

Pull ups

Bw*6
10*5
20*5
30*5
BW*9

Db rows

40*5
40*5
42*8
 
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