Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
147.5 x 3 x 4 sets (325 lbs) RPE 8, 8, 8, 8
These weren’t easy but they were good sets. Great little deload. Lmao
Bench
Bar x 10
70 x 5
90 x 3
102.5 x 5 x 3 sets (226 lbs) RPE 7, 8, 8
Left shoulder really cranky tonight. Not down on power just sore, especially at lock out.
Pull ups
BW + 20
3 sets - 3, 3, 3
Abs - feet to bar some reps ( trying to look like a gymnast and end up looking like a fat bloke swinging around with a red fact)
Good little deload session, moved some heavy weight but don’t feel too beat up.
I get the thought behind it. It’s just that a deload in my head means taking some of the load of. It’s one of those things (like sets of 9), that I totally understand work in theory, they just seem wrong to me.
The bit that is even more odd is that next week will be week one of the next block and it will be a considerable drop in weight and volume compared to the deload week. The effect of this heavy deload and the week 1 being light really sets me up for a great week 1. The weights feel light and move fast. It’s like a mind trick.
Mate, when I pay you compliments like, 8 times a week, that whole ‘ooh, Cyrrex never says anything nice to me!’ schtick just doesn’t land the way you hope it does.
Deadlift
Bar x 10
70 x 5
110 x 3
Belt
140 x 2
160 x 2
170 x 3 x 4 sets (374 lbs) RPE 6, 7, 7, 7
Speed on the first set was good. Slowed down a little after that. These were good.
OH press
Bar x 10
40 x 5
62.5 x 3 x 4 sets (138 lbs)
These weren’t hard but left shoulder is still a bit shitty around the back somewhere.
Chest supported Db rows
32.5 x 6 x 4 sets
Hammer Curls - some
Wore my shiny new red gym shoes tonight, free gainz right there. Deadlifts were really good tonight. Pretty sure they was a other volume PR in my deload week. Maybe this should be called a reload week!!
but then who wouldn’t