Only girl I need to impress is the wife…
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Body is telling me to Deload. Figure I better listen. Since my program is stretched out I figure I would take my two next sessions as deloads which will give me almost 7 days of lower work volume and intensity.
You’ll be fine. Deload, and get back at it.
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DELOAD…
7 minute walk on treadmill to warm stuff up
Shoulder mobility stuff
Squat : 5 x 3 @ 50%
SSBAR Front squats: 3 x 3 @ 50%
Barbell calve raises: 3 x 10 @ SW
Seated Band Hamstring curls: 2 x 20
Standing Band crunches: 3 x 10
UGH…probably should program a deload in every so often.
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DELOAD
Bench : 265 x 6
Incline swiss Bar press: 15/3 @ 195 …on these I cut the volume in half from normal
Swiss Bar lying Tri extensions: 20 /3 @ 90 …just ended up getting target reps with just two sets
Band pull aparts: (doggie style) 3 x 30
7 minutes on hamster wheel to knock the rust off.
Block Deads: 10 x 1 @ 80% 60-90 second intervals. Slaughtered it…honestly could have done more . Bar was actually moving easier and faster towards the end.
Bent rows(Pendlay) : 20/3 @ SW Total reps 24 . Form was pretty tight on these and the bar was just exploding off the floor
Shrugs: worked up to a top set of 5 got 7 more weight next week
Kettle swings : 3 x 15 @ SW
Standing Band crunches: 5 x 10 @ SW
Felt damn strong today…probably because I got some so so good amount of sleep in along with slightly over eating carbs over the weekend.
Bawhahahaaaaaaa! 
Left yourself wiiiiiddddeeee open for that one!
Bulldog can you decode the “20/3 @ SW” for me please ?? I’m a littler slow this morning
Pure Evil
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20 total reps… divided between 3 sets for some weight. In this instant I did 8/8/8 for a Total rep count of 24
Thankyou for the enlightenment my friend. I have learnt something today.
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Speed Bench: 8 X 3 @ 60%… I went ahead and did a Over warm up on these. Did a single with just 320 to get the CNS warmed up before starting the speed sets other wise they would have been slow as hell.
Standing OHP: ( Swiss Bar) 3 x 5 @145 … last set for 8 up the weight again
Neutral grip pull ups: A few sets…hmmm too easy,
Bulldozer Laterals: 2 x 15 @ Sw
EZ Bar curls: 23/3 @ SW Total reps 28
Alternate DB curls: 25/2 @ SW TR 21…Arms were fried from the EZ bar curls.
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Cluster Fuck… was on a tight schedule .Had plans to meet at a certain time for dinner at a local restaurant . Ran into a delay picking Dakota up from school due to a traffic accident on the interstate . So I ended up getting a quick session in cutting stuff out which I will do Saturday.
7 minutes on treadmill and shoulder mobility work
Squat: 4 x 2 x 335
335 x 12… had reps in the tank,getting more comfortable with the closer stance, Zero issue in the right hip.
SSbar Front squat : 3 x 3 @ too light of a weight
That was it… get the rest in Saturday morning.
Got my secondary work in this morning
Barbell calve raises: 5 x 10 @ SW
Seated Band hamstring curls: 50/3 TR 65
Standing Band crunches: 5 x 10
Me and the Boys went to see Guardians of the Galaxy vol 2 a classic song from the movie has been stuck in my head.
30 minutes on treadmill, video proof…
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Awwwww… poor thing. I meant the puppy, not you. Suck it up! 
Bench: worked up to 340 x 9… Ok , was feeling damn strong and ignored my cap again. Like a idiot I went for a 10th rep and couldn’t lock it out.
Slingshot sets 360 x 3
380 x 3
400 x 3
Incline Press:(swiss bar) 30/3@200 Total reps 35
Swiss Bar lying Tri extensions: 30/3@100 TR 28…Think I will go back to a EZ Bar
Band pull apart: (doggie style) 5 x 30
Nice session…
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