It looks like a lot of work but I prefer more movements and less volume per movement during a deload to not overuse or overload any particular muscle while staying away from @10 RPE sets.
On vacation and no scale so not sure of my weight. I’m going to be eating around maintenance this week though.
Barbell Row (Beltless and no straps)
135x8
185x6
225x5
Seated One Arm HS Row
49x10
94x6
139x5
Straight Arm Pulldown
42.5 x15
52.5 x12
62.5 x8
Standing DB Curl
25’s x8 (complete one side before other)
35’s x6 (complete one side before other)
45’s x6 (3 on one side, 3 on other, repeat)
50’s x6 (alternating each rep)
Body Master Preacher Curl
45x10
60x8
70x6
HS Face Away Cable Curl
45 (22.5 per side) x15
55 (27.5 per side) x8
Hanging Leg Raise
BWx30,20,10 (PR; never did over 20-25 before on these)
Flat BB Bench
45x10
135x8
185x5
225x3
255x1 (overwarmup single with so many reps in the tank)
265x1 (overwarmup single also many reps in the tank)
225x13 (PR on a Deload; putting vacation calories to good use)
Smith Military Press
15x8
105x6
155x4
HS Dip
94x8
184x8
274x8
Flat DB Rollback
30’s x10
35’s x6
Body Master Side Lateral
50x15
60x12
70x8
Face Pull
60x15
70x10
On almost everything except for the 225x13 set of bench I kept at least a few reps in the tank. Even the 225x13 set I could’ve probably squeezed out another one that would’ve been a grinder but Volume is at least low for the Deload.
Deadlift (no belt, straps or chalk)
135x5
225x4
315x3
345x1
365x1 (moved very fast; grip was a limiter if I wanted to do more reps but since this is a Deload I cut it here)
Neutral Chin-up
BW 2x10 (felt great)
HS Seated Leg Curl (Plate Loaded)
45x12,8
Prime Leg Extension
115x8
135x8
155x8
HS Seated Calf Raise
70x12,8
HS Crunch
65x8
50x10
40x10
Final Deload workout. Saturday is the start of my next cycle. Since I did heavy smith inclines for a PR last Saturday and hit a PR on 225 for reps on flat bench yesterday, I’m going to be cognizant of my first week and make sure I don’t hit too much volume to start.
Ultra happy with this. My Deload on vacation even while pushing one set on bench was super successful. The extra calories surely helped but I am ecstatic.
Atlantic Fitness Lying Leg Curl (very old machine$
10x10
20x10
30x8
40x6 (rusted and uneven)
SSB Squat (Titan fitness)
61x8
151x5
201x4
241x3
271x2
291x1 (add belt)
311x1
321x1 (PR)
331x1 (mega PR)
(My SSB Squats are far weaker than Olympic barbell squats. I haven’t used a SSB in awhile so I am going to start including it again in my rotations)
Backoff set
241x10 (left foot cramped and right knee felt meh on rep 9 so cut this a bit short)
Titan Fitness Leg Extension (plate loaded)
45x12
90x10
135x10 (PR)
My home gym is fully decked out for legs and decent for bench workouts so since it’s getting warmer out I’ll be training lower body at least from home more often. I don’t have all the equipment I like for push and pull days but legs I’ve been setup nicely since before the pandemic lockdowns.
CG Bench Press
45 2x10
135x8
185x5
205x3
225x1
225x8 @8.5 RPE
185x16 (PR in name only)
Seated Military Press
45x8
95x6
135x12 (PR)
95x20 (PR in name only)
Decline DB Rollback
30’s x12,8
Incline Rear Lateral
30’s 2x15
Worked out from home today. Felt super sluggish waking up and took my time warming up. Once I got to my top set of close grip I felt good. Left a rep or two in the tank on close grip so 2 reps off my best close grip for 10 reps from when I first hit a 300 bench last month. Happy with the small PRs after that.
I’ve been walking the last few days between 1.25 to 1.5 miles. I’ll scale it up to a few miles every other day most likely in the coming weeks again with stationary biking on some alternate days.
Certain my NEAT is sky high right now as I ate so much on vacation and I’m eating more than I did prior to vacation (of course less than when on vacation though) but the weight gained is coming off without dropping my calories too low too fast. Very happy with that. This past week I’ve just been making sure my protein is north of 230g still while my carbs and fats are higher than before. I’ll bring my macros back to where the were when I stop losing again.
Goal is to slowly get to 10-12% bodyfat before going up 30 lbs slowly later this year.
High Bar Beltless Pause Squat
45x8
135x5
225x4
275x3
295x2
315x3 ~7.5 RPE (using RPE for squats due to my left quad having been acting up a little ever since the beginning of my last training cycle. This is 2 more reps than on my Deload and it felt great)
Conventional Deadlift (no straps or chalk)
135x3
225x2
315x1
365x1 (add belt)
385x1
405x1
(Left my straps at home from Thursdays workout. Every single flew up easily. My grip couldn’t handle more reps at 405 but 405 was easy. I could almost count these deadlifts as speed work from when I dedicated my training to powerlifting. I’m pulling of some sort twice a week now; Thursdays have been my primary deadlift day but with the decreased intensity in squats some weeks, I’m going to pull moderately heavy on Sundays via autoregulation. I hit 405x4 before my Deload and know I at 5 reps in me today if I didn’t leave my straps at home)