Redline Realization/deload week

Stress has been tough and training has been tougher. I needed a week to recover but allow my training to catch up so I can continue to push forward. Body weight is all over the place. From 241 down to 237. Working to get my eating in order to keep recovering.

4/21

Superset 20/15/10 reps

A1 Glute ham raise

A2 short strap reverse hypers 205

Front squat continuous pump sets. I tried to not lock these out 105x25, 115x20

Serrano split squat drop set 

120# chain x4, 60# of chain x4, body weight x4

https://www.youtube.com/watch?v=t1PaPOrUiv0

Occluded TKE 1x50

4/23

Steep incline dumbbell press 80 3x15

Bradford+1 95 2x8, rest pause x5, 3, 3(20 seconds rest)

A1 Arnold press 15x20, 20x20, 15x20

A2 tates (flat) 40 3x12

Side raise partials 30x50

4/24

TKE 2x15

Ghr 21’s x1, up 11 inches x1 (fail on last rep), on floor but foot plate moved up 1 notch – fail on 3 full rep.  https://www.youtube.com/watch?v=ow14m2KrJ1g

Stiff leg deadlift 315 4x6

Leg curls with light elitefts band 40, 30, 20, 10

Split squat drop set 40#x20, 20#x15, bwx10, 40#x12, 20#x6, bwx5

4/26

Bench press

275x1, 315x1, 225x22 PR

Alternating dumbbell overhead press 40x10, 45 3x12

A1 Alternating dumbbell extension 40 3x10

B1 barbell curls 65 4x10