Thurs, 16 Mar 17
Block 10, Wave 4 - BP & DL Deload
Today finished up my deload. I've been doing various extra light conditioning and stretching and mobility work throughout the week as well and I feel much better coming out of the week than I did going into it. I was focusing a lot on technique and how to improve it today, just like I did on Monday. Overall, I'd say this was just the right kind of deload: I held off until I actually needed it (I think) instead of because it was programmed, I didn't get bored and do anything stupid like trying out some new exercise and going heavy on it (going heavy is NOT deloading), and I feel better about all aspects of my training than I did at the start.
Bench
10x45
6x95
3x135
5x140
5x175
5x205 - My focus was on shoulder ER and IR, where I was touching on my chest, and getting my lats into it more.
Deadlift
10x45
6x135
5x225
5x285
5x340 - My focus here was on my starting position and shoulders relative to bar, firing my quads more, and maintaining tightness throughout the eccentric action.
Seated Cable Rows/Bulgarian Split Squats
3x{20x100/10ea x BW} - Even though it was light, doing sets of 20 on anything is usually pretty low down on my list of things I like doing. Both exercises felt much better on the second set than the first set.
St. Paddy's Day is tomorrow and I'm on Spring Freakin' Break for the next week so all is good and right in the world. Now I just need the weather to get back up out of this freezing BS.