7WP, Deload - 2026.d2d1
Sunday - 15 March 2026
Workout: Squat, 1345-1430 (45 minutes)
Jumps/throws
Begin: 1354; End: 1418; Duration: 24 minutes
Squat - 225x5, 260x3, 290x1, 320x1
HLR - 10, 10
BB row - 175 lbs - 10, 10
Arnold press - 2x35 lbs - 10, 10
Neck extension - 30 lbs - 10
Pull-up - BW - 10
Dip - 45 lbs - 10
Assault bike - 5 minutes
Assistance totals:
Push - 30 reps
Pull - 30 reps
Single-leg/core - 30 reps
Main work in 14 minutes, assistance superset throughout.
7WP, Deload feels like an odd choice now, given that it’s been a solid two weeks since I finished up God Sven is a Beast, but I’ve got a work trip next week, so I’ll be piecing together hotel workouts—and given the impending delay, it’s too early to run 7WP, TM Test for the anticipated start of Full Body BBB once I get settled back in. And so, here we are.
It felt good to have the barbell on my back today, but I’ll admit: I was glad I didn’t have to push too hard—I can feel Saturday’s 3x10s, and I’m still dealing with some inflammation and bloat from “off-menu” eating in Orlando.
And that reminds me: I’ll be running another PSMF this week alongside the “deload” work—in part to rid myself of the remaining bloat and to attack any actual fat gain, but also in anticipation of another week on the road, which will bring more “off-menu” eating. I’ve been doing a lot better about that on these work trips lately, and I was consciously not concerned while we were on vacation, but even so: PSMF seems to work far better for me than OMAD, and extra protein is never a bad thing!
Onward and upward!
Edit: In case it’s not obvious: I didn’t walk yesterday. Our evening schedule was weird, and we didn’t really eat dinner, per se. And once we were all settled back in at home, my wife was interested in the hot tub, and let me tell you: When faced with the choice between a walk by myself or hitting the hot tub with her, there really is no question as to which way I’m gonna go!
I am planning to walk (at least) six nights this week, but that might be Monday-Saturday rather than Sunday-Friday, as we’ve got another strange set of events this evening.
