So deload started today, third lifting day in a row, I don’t usually do that but I’m home with a sick kid (influenza A), so need something to keep me busy, I usually only go 2 days back to back with walking, bag work and karate sessions in between, (little fella started last year and roped me in to it, forced hour and half of cardio at least a week, and I hate cardio, and saves just sitting there watching). Final week of second round of 5/3/1 with no deload week, just finished yesterday with lifts of Squat:160kg easy, Bench:110kg, Mil Press: 65kg, Deads: 180kg easy.
Now the pressing is a decent number for me, I am surprised this has rebounded so quickly as I have always sucked at pressing, no matter how hard I tried, my max bench was 140kg after a Smolov run, then dropped as soon as I started squatting and deadlifting heavy again.
So I’m adding the deloads from now, I’ve run 5/3/1 a few times before and skipped most of the deload weeks, I know, stupid. And ran 5x5 for ages, usually in 6 week stints before resetting with great success, but will give 5/3/1 a go for a while, it seems to fit well with life at the moment.
First deload day today, felt like just piss farting about really, but I suppose that’s what it’s for.
Bench 3x5 - 60, 65, 70kg, slow and focussed.
Mil Press 5x10 - 35kg
Pullups, palms away, shoulder width, 5x5 BW
then some fluffing about with curls and shoulder stuff.
Will bash the bag around a bit later to get the blood flowing again too, a few punching and kicking drills for shits and giggles.