After finishing up a 12 week hypertrophy phase I needed a deload week before ramping things up again. Nothing too exciting here, but this is what I did:

10.12.15

A. Front Squat

135x5

225x5

275x3

275x3

275x3

275x3

 

B. Log Clean & Press

85x5

135x5

185x3

205x3

205x3

205x3

205x3

 

C. Close Grip Shoulder Saver Bench Press

135x5

185x3

215x3

215x3

215x3

215x3

 

D. Standing Abs

3 sets of 15

 

10.19.15

A. Log Strict Press

85x5

135x3

185x3

185x3

185x3

185x3

 

B. 18 Inch Deadlifts

135x5

225x5

315x3

405x3

455x3

455x3

455x3

455x3

 

C. Axle Floor Press

135x5

185x3

225x3

225x3

225x3

225x3

 

D. GHRs

4 sets of 8

 

10.15.15

A. Pull Ups

4 sets of 5

 

B. Blast Strap Row

4 sets of 10

 

C. DB Rows

3 sets of 15 w/70# DB

 

D. Seated Alt. DB Curls

3 sets of 8 w/30# DBs

 

E. EZ Bar Barbell Curls

65x10

75x10

85x10

 

F. Tricep Pressdowns

3 sets of 30 on setting 8