Weekend deload work

I'm still on the barbell free protocol and honestly, I'm not upset about it.  My body has felt like crap for the last 2.5 weeks as it adjusts to fewer supplements, calories, and movement. I've sure many people have experienced these feelings when coming down after a heavy training cycle. Best I can describe it is like I'm rusting from the inside out. Joints pop and ache, my mind wanders and I'm having memory problems and I'm restless a lot. I'm sure these will all pass in time and will likely be the indicator that it's time to ramp back up.

 

Saturday

power squat machine

worked up to 5 plates per side for 5 sets of 5 reps

 

back attack machine

worked up to 5 plates for 8 reps

 

reverse hypers

4 total plates for 5 sets of 8 controlled reps

 

 

Sunday

elevated dumbbell floor press (this was a genius idea where we put two portable benches side by side ad laid our floor press pad on top of them)

worked up to 130's for 8 reps

attempted to add a band to these but that failed miserably

 

slight incline dumbbell press

worked up to 110's for a set of 8 reps

 

chest supported barbell row

worked up to 185 for 3 sets of 8 reps

 

standing military press with angle bar

95 for 4 sets of 12 reps

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