August 12, 2013 – Overhead Event Day Deload & August 13, 2013 – Lower Body Training Deload

Almost done with the deload week. Been taking it easy and having my younger sister test her maxes so that she can see how much she has improved since she started in March this year. Overhead is up 40lbs and deadlift is up 65lbs. Going to have her test bench and squat as well so that she has a better idea of what numbers she needs to base her training off of during her off season at school.

August 12, 2013 – Overhead Event Day Deload

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
75x5 R
75x5 L
90x5 R
90x5 L
110x5 R
110x5 L

12" Log Jerks
90x3
120x3
150x8
150x8
150x8

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

30 Minutes of Stretching

Comments: Easy stuff but got a good sweat going on circus dumbbell work. Did the reps all non stop between sides and did them all hang clean style. Hard to take the log jerk weights seriously when they are this light and easy to even strict press. Trying to get used to doing them as I've seen Jenkins do them to help overload the lift. Finished up with bands and stretching.

August 13, 2013 – Lower Body Training Deload

Dynamic Warm-ups

9" Block Pulls
135x5
195x5
255x5
315x5
380x5
255x8
255x8
255x8

21" Front Box Squats
105x3
155x3
205x8
205x8
205x8

Modified 45 Degree Back Raises
LBx8
LBx8
LBx8

Ab Wheel
bwx15
bwx15
bwx15
bwx15

28 Minutes of Stretching

Comments: Little interesting for this workout. Max Fitness was closed this week so I had to do this workout at the Y. Used bumper plates to make my blocks for pulling and it worked surprisingly well. Even though this is a deload week, I did the down sets as well to keep myself used to increased deadlift volume. I'm debating between using the 5/3/1 or going with a more aggressive Ort/Mag cycle. My compromise to add in quad work was to do the high box front box squats. Knees were achy as hell on first set and back didn't like the first work set. Got better as the sets went on though. No place to do ghrs so I modified a back extension to be similar enough. Did more work on ab wheel and I'm going to try and keep that output from now on.