APF State meet December 15, 2019

Training

The way I am attempting to structure my de-loads are in a tapering fashion from block to block. Day one is always 5x1 at a diminishing percentage

Day two is always a  bodybuilding-style pump session either full body or a targetted area that is beaten up

Day three is speed focused with drastically lowered sets and decreased accommodative resistance

Workout

Week 4 De-Load

Monday:5x1

Squat: 415
Bench: 265
Deadlift: 435

Wednesday:

* T bar or chest supported t-bar row – 5x12,12, 10, 10, 8: 2-2.5-3-3-3.1
*Single arm lat pulldown – 4x8 each, sit sideways on machine, really let lat stretch and squeeze down hard.
*A1) Reverse incline rear raises – 3x10: 20
*A2) Reverse Incline shrugs – 3x15: 80
*Dead Bugs – 3x12
*Side plank Hip Extension – 3x8 each side

 

Friday:

Squat 5x2: 275 + 4 chains Total
Bench 5x3: 175 + 2 chains total
Deadlift 5x1: 290 + 4 chains Total