Solid session man,explain hangover!
niiiice MP's man. looks like they've really come up alot lately. huge arm work as well.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Thanks alot guys!
5/3/1 Week 4, Deload
I think I'm not gonna write down exactly everything I do on deload week. Prolly just few comments about my sessions.
I'm gonna slightly increase the volume, lower the weights to 50-70% and increase the amount of reps on accessory work.
Todays quad workout was great. I had really nice pump even though I used light weights.
^^ I'm not saying I'm right on this, as it really does depend on a lot of things. Just wanted to know.
But as a guide the week should leave you feeling refreshed from training. I find that easiest by dropping the weight back by 20% on all sets and just doing the same routine. So it would be worth doing that.
The other option is to drop out some of the volume (5x5 becomes 3x5, etc).
But another option is to do something completely different. On leg day doing some plyometrics, farmers walks, sled work, etc, basically any stuff you don't do a lot of normally. On upper body day it might be some sand bag carries, dips or chins for reps in a circuit, etc. Check my pics in my log or the Verified Members thread to see thick bar farmers walks and gas bottle snatches from a week I spent doing some different stuff on a deload. The next week I pulled a 50kg PB on the rack deadlift.
5/3/1 Week 5, Squats
122.5kgx13 (hell yeah 3 more reps than last cycle with this weight, before the set I told myself 10+ reps or else)
3x5 @ 100kg
3x10 @ dozen plates
3x12 @ bananas.
+ 3 sets for abs.
Comment: I can really feel that this program works! I used to bash my body twice a week. Now, working every muscle once a week I actually feel way better, more recovered and fuller. My jeans feel so tight right now. I should also mention that I squat barefoot, beltless, wrapless, condomless etc.
5/3/1 Week 5, Bench
Incline DB press
Decline DB fly
20kgx10 or 12
70kgx4 right, 3 left (nice and slow form, no partial wanking)
Comment: Dissapointed with bench. My right side started to give up at my last benching set. Very pleased with rows. I've always felt strong on that exercise. Didn't use any straps on rowing. Overall got very nice pump.
Thanks guys. I do consider my rows to be pretty sexy.
5/3/1 Week 5, Deads
4 sets @ some light weight.
Lying leg curl
Hacksquat machine calf raises
Comment: Apocalyptic pulling today. I kept accessory work light because we had 3km run today at school and my lower body was pretty flabby already.