Posts Tagged ‘Deload’

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

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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.

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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.

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