Nice lifts as always mate. Good to hear everything is still ticking along.
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Got home from work to find out wifey has prepared bbq chicken wings for dinner. Now I’m just waiting to find out home much she spent on the credit card !!! 
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Thursday 1st August - deload week
Bench
Bar x 10
65 x 5
85 x 5
95 x 3
102.5 x 3 (225 lbs) RPE 9
102.5 x 3 RPE 9
102.5 x 3 RPE 9
102.5 x 3 RPE 9
102.5 x 3 RPE 10
These all moved pretty good tonight . Still want a by more leg drive and speed.!
Squat
Bar x 10
65 x 5
85 x 5
105 x 4 x 3 sets (231 lbs) - RPE 4, 5, 4
These were supposed to be 6 reps but I left my phone at home and was doing the session from memory. Looks like my old memory isn’t what it used to be. These moved really well felt fast and smooth. Bar rattling at the top from the speed.
Bent row
80 x 7 x 4 sets
Nice easy reps
Pull up
6 x 3 sets
Hanging knee raise
15 x 3 sets
Great little deload session tonight. Ticked off some heavier bench and everything else moved nice and easy. Quality.
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Looks like a good deload to me. You could do more on your next squat workout if you feel bad about it.
Na I’ll just stick to the program and take the benefit into the next block. The 4’s felt real good so the extra few reps wouldn’t make too much difference.
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Just checked my program and realised I also did an extra set of bench. Lol that will make up for the squats !!
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Friday 2nd August - deload
Deadlift
Bar x 10
65 x 3
105 x 3
135 x 3
152.5 x 4 x 4 sets (336 lbs) RPE 8, 8, 8, 8
First set felt slow, second was a little better.
Squat
Bar x 10
65 x 5
85 x 5
97.5 x 5 x 3 sets RPE 4, 4, 4
Nice pause in the hole on last rep of each set. Moved pretty good.
Bench
Bar x 10
65 x 5
87.5 x 6 x 3 sets RPE 7, 7, 8,
Bit of soreness in the chest after yesterday’s heavy bench.
Pull ups
Max x 3 - 10, 6, 5
SS machine row
3 sets
Short rests, great pump
Added some preacher curl arm machine to the end just to pump up them guns. Haven’t trained arms in ages, felt pretty good!!
All up a good session and a good end to the deload week.
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What’s your idea of short rest breaks?
That looks like a damn hard deload, but you know what you’re doing
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Thats a lotta work for a Deload
You’re a better man than me!
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For these, no rest between pull ups and the back machine other than the time it takes to walk to it (5sec). Then 30-45 sec before the next set.
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It’s like a mini deload. This session was about 2000kg total moved less than last week. So still moved something heavy but the recovery is a lot easier.
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Volume deload.
Does that even make sense @MarkKO. It seems to be working
Of course. Your deload is a reduction in overall volume. The intensity doesn’t change.
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In my mind it worked but it’s a little different from how I normally deload. I actually really liked it, I still moved some heavier weights but I feel more recovered.
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For sure. The main parameters we have in training are intensity and volume. I know there’s also frequency but I don’t think it plays as much of a role in overall fatigue accumulation compared to specific overuse shit.
So to deload you can reduce your intensity, your volume or both. There are also tons of ways to do each one, but the overall effect is the same: you do less work, giving your body extra room to recover.
To take all thinking out of it and to maximise the positive impact on recovery, you deload both volume and intensity quite drastically, like Greg does. Except we train four days a week and you train three. So because your weekly overall load of fatigue is probably lower, you don’t necessarily need to deload both parameters.
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For this one we kept the heavy day at the same weight as the previous week but with slightly less reps. The medium and light days were all lower weight and reps. So I guess it was a drop in both intensity and overall volume.
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Having a pretty lazy day today. Gymnastics with the kids this morning, few jobs around the house after. This arvo has been playing with the kids and relaxing. Life is often so busy we don’t get much time to just chill.
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Monday 5th August - meet prep week 1
Squat
Bar x 10
65 x 5
85 x 3
105 x 3
110 x 5 x 4 sets (242 lbs) - RPE 6, 6, 7, 6,
Made sure depth was good. Tried to be fast. Pretty happy with these, solid reps. Quads were a little sore which was odd, maybe too much sitting today.
Bench
Bar x 10
65 x 7
82.5 x 7 x 4 sets RPE- 6, 6, 7, 8
Good solid pause on every rep. Really trying to stay tight and drive up. Felt pretty good but the weight was light !!
Bulgarians
20 x 8 x 4 sets
Quads burning in these, big pump
Db bench
32.5 x 8 x 3 sets
SS Db Row
32.5 x 10 x 3 sets
Nice smooth easy reps, good pump.
Really happy with the session tonight. Moved a little quicker and got it all done in 1hr 15 mins. Puffing hard at the end but happy.
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