DELOAD WEEK!
Week: 5
Date: 7/18-22/16
Time: Various
Location: Heavy Hammer Gym
Training Partner: Nick Bennigsdorf
7/18/16
Working Sets:
Wide Grip Bench Press - 195x2x6
Front Squat - 200x1x4, 200x1x3
Underhand EZ Bar Row - 125x2x6
Crunches - Bodyweightx2x10
Accessories:
Hammer Curl/Tricep Ext. Superset - 20/35x3x6
Calf Raises - 25x2x10
Barbell Wrist Curl/Ext. - 45x3x6
7/19/16
Working Sets:
Front Squat - 200x2x4
Block Pull - 365x1x3, 365x1x4
Dumbbell Lateral Raise - 20x2x6
Planks - Bodyweightx2x15sec
Accessories:
Preacher Curl/French Press Superset - 20/40x3x6
Shrugs w/Straps - 135x3x6
7/20/16
Working Sets:
Overhead Press - 75x2x4
Underhand EZ Bar Rows - 65x2x6
Dumbbell Lateral Raise - 20x2x6
Figure 4 Crunches - Bodyweightx2x10
Accessories:
EZ Curl/OH Pulley Ext Superset - 40/35x3x6
Wrist Roller - 35x3
Calf Raises - 25x2x10
7/21/16
Working Sets:
Block Pull - 185x1x4, 185x1x3
Low Bar Good Morning - 45x2x6
Barbell Upright Row - 45x2x6
Crunches - Bodyweightx2x10
Accessories:
Hammer Curl/Tricep Ext. Superset - 20/35x3x6
Shrugs w/Straps - 135x3x6
7/22/16
Working Sets:
High Bar Squat - 180x2x3
Wide Grip Bench Press - 90x2x6
One Arm Dumbbell Row - 40x2x6
Barbell Upright Row - 45x2x6
Planks - Bodyweightx2x15sec
Accessories:
Preacher Curl/French Press Superset - 20/40x3x6
Wrist Roller - 45x3
Calf Raises - 25x2x10
Daily "Selfie" - None
This was my first Deload Week during the new Renaissance Periodization Hypertrophy program. It was also the first Deload Week that I actually wanted to come. Volume was getting high and I was actually looking forward to a deload. I actually felt that the deload would help me and I didn't get super antsy the first few days.
Heavy Hammer Gym 