Mon, 14 Sept 15
I was up in the air about whether to deload or not this week. I feel good and barring any reason to choose otherwise, I'd rather skip wave 4 and go right into my next 6 week mesocycle. However, if I do this then I will end up competing in Maryland's Strongest Man right in the middle of the last 2 weeks of the macrocycle which I do believe could tend to throw off my training. So deload it is for this guy. Today I combined upper assistance I and upper assistance II, taking out all the compound movements besides the jumps.
Kneeling Jumps
3xBW
3x32(vest)
3x3x32+10
Single Leg Box Jumps
3x3ea x 18"
Trap Bar Shrugs/Lateral Raise
20x140/15x20
3x{20x250/15x25}
Tricep Pushdowns/DB Curls
15x55/20ea x 15
15x60/20ea x 15
15x60
I added super light curls back in to get bloodflow into the area and give the muscles some direct work with minimal resistance to hopefully help speed the recovery of these stupid overuse issues. Only 1-2 sets for now though.
Wtd Hypers/Band External Rotation
3x{15x10/12ea x micro}