It was ok, lol thanks though. I’ve got a lot to work on to get better.
Worked up to 275 for a single. Felt a bit off, I’ve been fighting off some mild strep throat since Sunday night apparently.
CG bench + 4 chains 3x8 185
Ez curl incline skull crushers 4 x 10 heavy ez bar + 40lbs
Rolling tricep extensions 4 x 10 35lbs
100 tricep pressdowns 30, 20, 15,10,10,15
3 x 30 laying banded pull aparts with 30s iso hold at end.
Cambered bar box squat slightly higher than normal
8x2 + 8 chains 50%
These moved pretty well
55% + 8 chains
These were good, had some very solid pulls that felt stupid easy.
Did some belt squat good mornings working up to a heavy set of 10, like 5 plates per side or something i don’t know
Single leg 45 degree hypers 3x15 each leg.
These don’t require weight for me normally as i’m able to maximally contract and fire my glutes/hamstrings at once with body weight and really squeeze the life out of them
reverse hyper 5 x 10-12 4 plates with the devil attachment
6x15 hanging abs
Speed bench, switching back to straight bar + 4 chains
Felt pretty good, could tell triceps were gunky.
CG 2 board x 6 reps + 4 chains
Worked up to 205, felt decently ok with triceps
Incline DB bench
Starting at 40lbs, working up 5# to 60s, did 2 sets with the 60s
Chest supported DB row
Lat pull down 4 x 15
110lbs, really squeezed the shit out of these today, felt some solid lat contractions
3x30 face pulls
Then had an hour massage and a 2 hour nap.
Squat up to 660, reverse band 700, reverse band 750
Suit straps down
700 reverse mini
750 reverse mosnter mini
SSB yoke bar good morning against monster mini
150 x 8, probably could of gone up but these were hard and taxing, so why bother?
Leg press 4x12
400 2 x 12
490 2 x 12
Reverse hyper 3 x 20 115
Out of energy
Decline situp abs against band. 3x15
It’s my personal belief the day after a squat day should always be a day off from work. Change my mind.
I can’t, but your boss might be able to.
My boss(es) are lifters. They understand, haha
Not sure if you’ve mentioned this before, but where do you work?
I haven’t I’m a system administrator for a 102 year old company.
The age isn’t to state anything about how well it’s run, other than to say it’s old as fuuuu
If you work the next day, you get to brag about your workout right away.
Lol, true enough
When there is over 700lbs on the bar, I agree.
Naaaa no time off just stumble around like a peg legged pirate on the high seas and work the blood through those legs.
Bar x 10ish
95 x 5
135 x 3
185 x 1
225 x 1
320 x 2 air board
350 x 1 air board
375 3 x 1 work on touching, touched last 2
395 x 1 off the 1 board
395 x 1 touching
Pin press work up to heavy set of 6 255
Incline Tate press 4 x 10 30lbs
DB skull crushers 4 x 10 30lbs
100 CG push ups
4x20 rear delts
3x15 hammer curls
Speed squats 40% +8 chains 12x2 on the SSB to a soft box. These felt pretty good.
Speed pulls 65% 8x1 nearly passed out on the first rep, my belt was angled up and that just didn’t work well. Next 7 were fine. Did 1 extra single with straps up to see how that was going to feel, got down easy enough.
Back extension off GHR + 45lb plate behind head 4 x10
GHR 4x10 bw
100 leg curls 55lbs
weighted deadbugs 20lb kb
Speed bench + 4 chains around 40%
Felt pretty good honestly, not as fast as I’d like but were good
1 board bench up to a heavy set of 6
Worked up to 230 with no wrist wraps honestly could of squeezed out another 10lbs, felt strong today
These felt really good, pecs weren’t bothering me
Wide grip pull downs 200 3x6
Meadows rows 3 x 10 75lbs
80lb mag grip stretchers
3x25 face pulls
3x15 db curls
ME lower… lol just kidding it’s a RAW deload day.
SSB yoke bar 3x5 at 290 then 1 x5 at 330
Reverse Lunges 3x15 30lb each hand
GHR 3x8 25lbs, 3x8 35lbs
Reverse Hyper 5x20 with 140
2x10 straight leg barbell situps 65lbs then 2x10 weighted dead bugs with 30lbs
This morning I feel a bit sore from the squats lol, go figure. RAW, blah.
Is that a common strategy for equipped lifters to use when deloading?
Depends on the person and where they are in their training really. Conjugate at it’s base already has “Deloads” built in.
I’m 6 weeks out currently and just need a break from the gear before this final push next week to prep for the meet.