Deload week is over and at the end of every deload I assess the training before and take out the good and the bad of each week to build upon the next block. The good, the bad, and the ugly and I think more lifters should reflect on their training a bit more to really figure out what is working and what is not. This type of assessment is crucial but it only works if you can detach from the program. A lot of times we fall in love with movements our styles and we can't see past them, by detaching this will truly allow us to find what is working and what is not. Over these last 14 weeks, I have come to realize that I respond better to volume in the 5-8 reps range, weekly singles are a bit too much for me to recover from when I am having downtime, I have to really adjust the way I train when I am down, it not only speeds up my muscular recovery but it also hits helps my CNS tremendously which goes hand in hand with why singles aren't working right now. The first 8 weeks of this block was great, the last bit travel got the best of me and I hit a wall that I am still recovering from. I will know this for next time I travel a ton and adjust things.
This type of thought process is a macro look at things, I will take a micro look at things as well in terms of exercise selection and rep range selection. The next 4-8 weeks of training is all about building volume up and my work capacity by challenging my aerobic and anaerobic system. No, meet in sight which means it is time to build so that is what I will be doing.
Finish Up Delaod Week
6-27-19
Chest Supported Row- 1 set of 10 reps
Single Arm Lat Pull Machine- 1 sets of 10 reps
Cable Rows- 1 set of 9 reps
Seated DB Rear Delts- 2 sets of 15 reps
6-28-19
Pause BP- 405lbs x1, 225lbs for 2 sets of 5 reps
DB Incline BP- 1 set of 12 reps
Pushdowns- 2 sets of 15 reps
s/s
Face Pulls- 2 sets of 15 reps
DB Hammer Curls- 2 sets of 15 reps
6-29-19
SSB Box Squat w/ Blue Pad- 351lbs for 5 sets of 2 reps
Deadlifts- 315lbs for 5 singles
Split Squats /w weight on same side as leg planted- 2 sets of 6 reps
Side Lunge- 2 sets of 6 reps
Ab Wheel- 2 sets of 15 reps
