April 26, 2016 – Week 5, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x3
205x3
205x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
240x3
240x3
240x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

28 Minutes of Stretching

Comments: Deload week is here. I wasn’t too sure how this would play out as my hard weeks have been light weight, just putting maximum effort into it. So I was curious what a deload of that would look like. Some exercises dropped and weight either increasing or staying the same. No push-ups this week, right into log work. I did my warm-up that I normally do when I’m prepping for a heavier session even though this is still lightish weight. More to get used to it again as I anticipate things will be picking up the next mini cycle. Weight actually felt good with 150lbs on the warm-ups for more reps. I wasn’t expecting that haha. Weight for the actual “work sets” felt heavy on my shoulders. No real issues with it but it is certainly tougher when doing it with a calm mind. Not going ballistic this week with any weights. On to bench pressing. Same idea with the log but didn’t really need to change my warm-ups much. A little shaky but felt better than log. Really relaxed and in control here. Finished up with bands for upper back. I was expecting some protesting and aches in my shoulders and neck but no such issue and it actually felt really good on the muscles. Home to stretch and eat.