February 16th Deload week
Warm-up: Shoulder mobility stuff, v-crunches, band pull-aparts, jumping jacks
Push-ups: 15,15,15,15
SSA: Band flyes: 10,10
SSB: Band flyes low to high: 10,10
Bulgarian split squats: BW x 8
Should have been more sets, but developed a peculiar pain below and to the left of my good knee. So stopped to be safe.
Deadlifts:
5x 58,68,82
SS with Band leg triple exercise (Hip/glute/quad): 10,10,10
February 17th
This deload thingie is probably a good and wise thing to be doing. But it feels like I am playing around and not being serious. So will ramp it a little bit up today to feel that I sorta get some work in.
Warm-up: Mobility stuff, jumping jacks, pull-aparts
Pull-up, band assisted: 8,8,8,8,8
Press:
12 x 10
42 x 10
42 x 10
42 x 10
42 x 10
42 x 8
42 x 7
42 x 7
Dumbbell rows, kroc style:
27 x 23
27 x 17
27 x 13
27 x 10
Lateral dumbbell raise:
8.4 x 15,15,12
Yeah. That felt alright.
February 18th
| Core stuff | SS ABC |
|---|---|
| A Sit-ups | 20,30,30 |
| B Corkscrews | Some |
| C Reverse hypers | 30,30 |
| B Sideplank w/twist | 30 es |
| B Band corkscrew | 20 es |
| A Ab wheel rollout | 20 |
| A Band ab pulldowns | 20 |
| B Band slegdehammer | 25 es |
| C Band good mornings | 30,30 |
RDL:
58 x 5
78 x 5
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
Good session! Yeah deloading can feel like a hassleā¦ Personally I go either full pump or power/speed so that I can feel like Iām working ahah
So your deload is mainly to not do strength work for a few sessions? (Sorry if that is a dumb question, trying to work out my own strategy and are a bit unsure how to approach deload.)
I donāt really deload much, when I have previously I just did a week of 20 rep machine ciurcits and nothing heavy. Felt really refreshed and raring to go after. (should probably so them more.)
There is no dumb question! It comes down to our own psyches. Iām quite competitive, and Iām barely learning to shy away from training at RPE 9-10 all the time (like I did 3 x 3 at 80% this week). Point is I was so fed up with traditional deload in the sense of lowering the intensity, (or even volume for that matter)
So Iāll just do an opposite training week. I usually train for performance so Iāll take a week of pure bodybuilding work in the 10-20 range using mostly machine and TUT techniques like pauses, 1 and 1/2 reps etc so I can still train really hard, but with low impact exercise and low weight, and give the CNS a break just like @boyce79 advises
Other thing I like is to do a week of power work. The intensity can be still high on some exercises especially if youāre doing contrast training, but volume is really low, and youāre never going to failure, while giving a excellent stimulus to the CNS and providing a āfeel good effectā
Thanks for chipping in both. I guess the message to take away here is as that āyeah the recovery part is important, but this is just as much about doing something else and get a mental break from the daily routine and have some fun working outā.
In contrast, my deloads tend to be along the lines of āI did fuck all, slept a little more, ate a little more, enjoyed lifeā
That more or less describes my lockdown Saturdays 
February 20th
Warm-up: Mobility stuff, jumping jacks, pull-aparts, cubans, v-crunches, x-walks
Pull-ups, band-assisted:
10,10,10,9,8,7
Overhead press: (C3W1)
8x 5
18 x 5
28 x 5
44 x 5
47 x 5
50 x 10
It feels like I am regressing. Not great.
Barbell rows:
50 x 8
68 x 8
78 x 8
88 x 8
100 x 6
88 x 8
78 x 8
68 x 8
63 x 8
63 x 8
Barbell floor press (C1W1)
55 x 5
59 x 5
63 x 21
Have added floor press to my 5/3/1 efforts. It is not that important an exercise for me, but needed some consistency and this saves me from thinking about it.
Finishers:
Power cleans: 63 x 5
This was my first time doing these - just wanted to try it out and see what it felt like. Followed the instructions of the google cf lady, but my form was woeful anyway. These 5 reps got me winded though, so probably worthwhile to include as an assist - for conditioning if for nothing else.
1hand cross over chest: 15,15,15
SS: Upper chest pullover: 15,15,15
Lateral dumbbell raise: 8.4 x 15,15,15
SS: Face pulls: 10,10,10
Getting some nice weight on the rows.
The quick lifts like powercleans are a whole different animal, and 63kg for a first time is no joke man.
Thanks. Around the 100kg mark is where form begins to break down bad, so think I will have to work on upping my strength there.
Not having a high stand, I sort of halfway hang clean, halfway swing the bar up, when I press, so not totally new to the basic motion.
But I think I really should work on getting the technique right, if not for anything else, then to avoid a future back related mishap.
February 23rd
Had to drop the leg day yesterday, so todayās session is a mixed leg/chest workout.
Warm-up: Hip/leg/back stretch sequence, jumping jacks Band pull-aparts, airsquats
Deadlift: (C1W3)
58 x 5
78 x 5
92 x 5
99 x 5
107 x 5
Band leg triple exercise (Hip/glute/quad): 15,15,15
SS with RDL: 58x 5,5,5
Push-ups: 20,20,20,20,20,20
SS AB with:
A: Straight band flyes: 15,15,15
B: Upper chest pullover: 20,20,20
Finishers:
Hammer curls: 8.4 x 30,30
Good little workout actually: not overly taxing, but felt great afterwards, which is always a welcome bonus.
February 25th
Had planned for a morning workout and suddenly realized I had an early zoom meeting, so had to cut it a bit short. Saved some time by cutting rest time by 25% (120 to 90 sec) and just doing the essentials - it all adds up in the end.
Warm-up: Jumping jacks, band pull-aparts, cubans, a bit of internal rotation stuff.
Pull-ups, band-assisted:
8,8,8,8,8
Press: (C3W1 +FSL)
8 x 5
18 x 5
44 x 5
47 x 5
50 x 11
44 x 5 x 5
I feel I am not progressing at all. But realizing that I am not doing what I am told (eat like I mean it), it is probably not unexpected. Still bummed though.
Dumbbell rows, kroc style
27 x 22
27 x 20
27 x 16
Lateral Dumbbell raise:
8.4 x 15,15,15
SS with rear delt band row: 8,8,8
February 26th
| Core day: | |
|---|---|
| Sit-ups | 15,25,30 |
| Corkscrews | 10 es |
| Reverse hypers | 30,30 |
| Sideplank w/twist | 30 es |
| Band corkscrew | 30 es |
| Ab wheel rollout | 20 |
| Band abb pulldowns | 25 |
| Band slegdehammer | 25 |
| Banded goodmornings | 30,30 |
| RDL | 8x 58,78,102,102,102,102,102 |
Lot of reps on the RDL. I havenāt a clue half the time what the lifts/exercises people in the forum are referring to. So I just ETT ASAP and RTP and AOR for possible ULC. I saw you loved acronyms. 
Thank you! I honestly thought it was just me that was being clueless