This deload couldn't have been more perfectly timed. We had a really physically demanding week of live fire training at the academy this week, so I feel like I've fallen down a flight of stairs. You know, where you don't hurt anywhere specifically, but are beat to hell everywhere. I'm going to sum the week's deload training up into one post for brevity'S sake - deloads aren't all that thrilling.
November 4th - Bench
Wide Grip Feet Up Bench Press 225 3x20
Close Grip Feet Up Bench Press (using the new EliteFTS red Shoulder Saver) 275 3x8
DB Six Ways 5x10
Bamboo Bar Extensions superset w/ Thick Rope Hammer Curls 50 total reps
November 5th - Back Accessory
Behind the Neck Pulldowns 3x12
Meadows Row 4x10
KB Pullovers 4x12
TRX Scarecrows 50 total reps
Band Pullaparts 50 total reps
Ab Wheel 5x10 with 3 count holds at full extension
November 6th - Squat/DL
Backwards Sled Drag 5x100' with moderately heavy weight. Haven't done these in ages! Need to get back to these once I graduate and have to do cardio on my own again.
DB SLDL (back of knees against bench) 5x10, really liked this setup for isolating my hamstrings
GHR'S 50 total reps with bodyweight, slow negatives
Band Good Mornings 50 total reps with blue hand
Hanging Leg Raises 5 sets AMRAP
Got some ART and electro stim acupuncture work done over the weekend on my affected hip and my pecs, so I'm confident that I should be back to full steam for next weekend's training.
