That’d be good work even if it wasn’t a deload.
That is the heaviest deload I’ve ever seen. That is a 96% of 1RM bench!
1 Like
I thought that but I suppose a common Wendler deload is working up to your TM for a rep or two and that’s (theoretically) 90%.
I am only familiar with the early stages of 5/3/1 and know no other Wendler programs. The deload for those was always 40% x , 50 % x 5, 60 % x 5. Or maybe 50,60,70 I am not sure which one.
And of your TM! Not a psyched up grinder.
I’ve always been confused by the idea of deloading volume rather than intensity, but it seems to work for people.
@mattjp @Koestrizer @Cyrrex @dagill2
Sorry guys I should have been more specific when I said ‘deload’ at least I know now that people actually read the posts.
This is the last week of a peak hence it’s called a deload. I only train two days this week. The first session always works up to something heavy but not too straining for squat. This 150 would be an opener for me.
The same goes for bench. 115 would be an opener but I was feeling good and wanted a solid rep at 120.
I only have one other session this week that must be done at least two days before test. This will be done on Thursday and I will test next Monday. The second session this week only has 2 sets of triples at 135 for squat and 3 sets of triples at 105 for bench and that’s it.
So you can see compared to recent weeks this is a pretty light week for me overall, hence deload!
5 Likes
So Monday coming is the big(ish) day?
Yer I will test squat and bench 1RM and will do a rep max on deadlift (because I don’t have enough weight). There won’t be a live stream though 
2 Likes
If you aren’t taping dumbbells to the bar, are you even serious about your gains? 
1 Like
If you read back a few posts (don’t actually do that it was probably over 100 posts ago), last week I talked about doing a rep max for the test day but then hanging some kettle bells on the bar in the deload week after and trying something heavier. 
1 Like
Good man.
1 Like
Deload worked a treat I feel great today. No pec pain and no leg soreness. Home schooling the kids before work today which means I get to sit in the sun for an hour while they play outside. It’s a glorious autumn day here, blue skies and sunshine and 20c (68f) this teaching stuff is pretty good.
2 Likes
Great session Rob, I like the quite heavy single for deload too or whatever it is.
I’m doing a single at about 90% with no backoff sets at all.
Rest up resest the urge to lift more next training day.
I’m bringing beer and popcorn monday, to the live stream, I’m sure you can put something up.
1 Like
Have the video of Thor deadlifting playing on a loop in the background so that you can have the encouraging sounds of huge Icelandic men screaming at you while you lift.
3 Likes
*icelandic encouragement in subtitles
1 Like
Man, you’ve gone and gotten a lot stronger while I slacked for months and now I’m playing catch-up! Good work, mate!
2 Likes
Thursday 7th May - deload
Squat
Bar x 10
65 x 5
90 x 3
110 x 1
130 x 1
135 x 3 x 2 sets RPE- 5, 5
Moved fine.
Bench
Bar x 10
65 x 5
90 x 3
105 x 3 x 3 sets RPE 7, 7, 7
Left pec still not happy. Should hopefully hold together for a few more days.!
Done now to rest up for a few days.
5 Likes
Big day Monday? Are you doing it meet style or just working up to maxes?
I guess it will be done like a meet, just with no spotters, no judges, no red lights and no spectators.
I will have 3 attempts for squat and bench and then for deadlift just the one amrap set.
4 Likes
Good luck on Monday!