Sun 11/18/18 - Week 9 / Day 1
DELOAD SESSION
1. Paused Bench Press 3 x 3 x 265
2. DB Paused Floor Fly 2 x 12
3. Body weight Dips 3 x Max Reps
Sat 11/17/18 - Week 8 / Day 5
1. Chest Supported Row 3 x 10
2. Lat Pulldown 3 x 15
3. Rear Delt Fly 3 x 15
Took about 15 minutes from start to finish. Love deload week.
Sun 11/18/18 - Week 9 / Day 1
DELOAD SESSION
1. Paused Bench Press 3 x 3 x 265
2. DB Paused Floor Fly 2 x 12
3. Body weight Dips 3 x Max Reps
Friday 11/23/18 - Week 9 / Day 2
1. Back Squat - work up to 495 x 1. Smooth and easy.
2. Dynamic Effort Squat 5 x 2 x 370
3. Close Stance High Bar Pause Squat 2 x 5 x 305
4. Lying Leg Curls 3 x 7-10
5. Abs
So I wound up missing two of my deload sessions this week due to the hunting trip, but turns out it didn't matter anyways. Had a week off from all lower body work and things felt FANTASTIC today. Everything felt light and bar speed was good.
This was the first time I've had 5 plates on my back in many many months and I was happy how it moved. Seems that the programming is working.
And I've got a freezer full of venison so that's good too.
Mon 11/26/18 - Week 10 / Day 1
1. 3 ct Paused Bench Press - work up to 320 x 3. Smooth and fast
2. Dynamic Effort Bench Press - 6 x 3 x 265
3. Weighted Dips 2 x 5 x 65
4. BW Dips 3 x max reps
Tuesday 11/27/18 - Day 10 / Week 2
1. Recovery Squat - 6 x 2 x 275
2. Deadlift Over Warm Up - 470 x 3
3. Speed Deadlift 4 x 3 x 415
4. Stiff Leg Deadlift 2 x 5 x 245 + Doubled Monster Mini-Bands
5. One Arm DB Rows 3 x 6
6. V-Grip Pulldowns 3 x 12
Hey sir;
That speed deadlift. Are you doing that differently now to protect from additional biceps injury?
Thursday 11/29/18
Week 10 / Day 3
1. Dynamic Effort Strict Press - worked up to 6 x 1 x 220. 30 sec rest between sets.
2. Flat DB Bench Press 3 x 8-12
3. Overhead Paul Dicks Press 3 x 12
The press singles experiment is still going well. Things got a little bit less dynamic but still moved pretty smooth and fast. First time on the Paul Dicks Overhead Press. That’s a keeper.
Fri 11/30/18
Week 10 / Day 4
1. Heavy Chest Supported Row 6 x 6-8
2. Lat Pulldowns 3 x 15
3. Rear Delt Raises 3 x 15
4. Sled Pulling - 10 trips
Rearranging my schedule again (constant juggle of work-family-training) so probably won't squat again until Tuesday of next week. Did the sled pulling today to put a little work on the lower body. Might do it again Sunday