Woke up and did my hip, glutes, and quad stretches. Added pec stretches. Forgot to do my IT band stretch.
Warmup: Mobility drills, foot drills.
Deload week, aimed for 50% volume at normal weight, ME work was 60% volume (3 rep sets) up to just under 5RM. Total volume in terms of kg was about 50% of previous weeks.
1 minute rest between sets, 2 minutes between exercises unless otherwise noted.
* denotes superset.
1) Broad Jump - 4 x 3, best set was 3rd set, max 235 cm.
2) Bench Press - 5 x 20kg, 3 x 30kg, 3 x 40kg, 3 x 50kg, 3 x 60kg, 3 minutes rest, 3 x 65kg.
3) DB Swings (2h) - 10 x 10kg, 3 x 5 x 27.5kg, 90 seconds rest.
4) DB Bench Press - 2 x 10 x (2*20kg), 3 minutes rest.
*5) One-Arm DB Rows - 3 x 6 x 30kg.
*6) Band Pull-Apart - 3 x 6, 90 seconds rest between supersets.
7) Ab/Back Circuit - V-Ups, Leg Raises, Bicycles, Back Extensions - 3 circuits of 10 reps per exercise, 90 seconds rest.
Finished up, drank the rest of my protein/glutamine/creatine mix, took 5g of BCAA and went home. Didn't stretch, I forgot. Will stretch again before I sleep.
Went home, had my shake, went for a 30 minute walk around the neighborhood just to relax and enjoy the beautiful mosquito-free Spring evening.
I think this was a better deload than Monday. I set the volume low enough that it was easily achievable, but kept the weights high so I either matched or came close to matching my previous work weights. I felt like I did some work, but nothing really taxed me. Time will tell if I need to deload more or deload differently, but this was an improvement over my previous attempt this week.
Broad Jump - even without trying too hard, just working on technique, I matched my best jump. Nice!
Bench Press - first warmup set I felt a nasty twinge in my right anterior deltoid, but afterwards it felt fine. I think I must have set my arms wrong and let my elbows come out a little on the warmup set.
DB Swings - 27.5kg is still heavy at 5 reps, and I got a sweat going, but it was barely "work" after 3 x 10 last week.
DB Bench Press - Felt good - felt like some work, but not too much. Knocked off 2 x 10 and I was raring to go.
Supersets - with less rows done, the band pull-aparts felt trivially easy. I really think their benefit, with the weak band I have, is based on how heavy I row. If I row just short of failure, those pull-aparts are really hard and I can feel my rear delt working. Today they felt like a mild warmdown since I was at half my volume of work.
Ab/Back Circuit - same thing, not too much work.
All in all a good deload, I think. No time for a test day this week, I'll be away on the weekend. I'll try to get a little light activity in to finish my deload. Next week, deadlifts and standing presses and either squat jumps or jump squats!