Deload Overhead Press
Warm Up 65×5, 85×5, 100×3
Main 65×3, 85×3, 100×5
Boring But Big 85x5x10
Super Set DB Front Raise/Lateral Raise 10x3x10
Stable Y 10x3x10
Posts Tagged ‘Deload’
Training Journal: 531c1w4d3
Posted: May 17, 2018 in Announcements, Training JournalTags: 5-3-1, Deload, Deltoids, Heavy Hammer Gym, Jim Wendler, Overhead Press, Shoulder Complex, Shoulders, Traps
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Training Journal: 531c1w4d1
Posted: May 15, 2018 in Announcements, Training JournalTags: 5-3-1, Beer League, Bench, Deload, Jim Wendler, Slingshot, Training Journal, Volleyball, WITCC
Bench Press Deload
Warm Up 120×5, 155×5, 185×3
Main 120×5, 155×5, 185×5
Boring But Big 155x5x10
Sling Shot Bench 185x3x10
Incline DB Bench 35x3x5
Bodyweight 222
No Blood Pressure taken
No Videos
#dailyselfie featuring WITCC hat and Hit ‘n Miss Volleyball (beer league) cut-off.
Hypertrophy Mesocycle: 7/18-22/16
Posted: July 30, 2016 in Announcements, Training JournalTags: Deload, Deload Day
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.
Training Journal – 1/28/16
Posted: January 31, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Deload, Deload Day, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Row, Rows, Shrugs, Sumo, WITCC
DELOAD
Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @WITCC
Sumo Deadlift – 225x3x8
Stiff Leg Deadlift – 225x3x8
Seated Row – 100x3x8
Barbell Shrug (Back) – 185x3x8
Calf Raise – 400x3x20
Heavy Hammer Gym 