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

Relentless Detroit - 4 weeks out

10/7 DE lower

Pretty beat up from last weekend so I kept things very easy.

Reverse hypers 8sets

Side bends 3 sets

10/8 DE upper

3 board

275, 295, 315, 335, 355x5

4 board

345 3x5

Speed bench

Short mini + long micro mini

185 6x5

Pushdowns 3x12

10/9 Upper assistance

A1 dumbell rows 130 3x8

A2 DD pulldowns 130 3x8

Jwalking 2x

B1 DB preacher curl 3x12

B2 hammer curls – bottom half 3x12

10/10 Max effort deadlift

Manual leg curls 3x5 assistance from avg band 3x5

Deadlift with plates raised 2 ½ inches (4 mats)

585x1

Add  jack sumo deadlifter

625, 675, 715x1, 750 close but no cigar.

10/11 Deadlift For Hope

The meet raised $2500 for Detroit Relentless.  I am very happy about this. 

After the meet I had some soft tissue work done. It beat me up pretty good but I felt better.

10/12 ME upper

Still beat up from the day before I did what I could.

Floor press with 120# of chain 185, 225, 255x1 ( I called it there rather than push it. )

Serrano overhead press 8 2x15