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Thursday, October 3, 2019

Loading up for the Deload

On the program I'm using now, every fourth week is supposed to be a deload. I.e. you either keep the volume the same but use lighter weights, or do a few heavy singles and no extra work. I went for the latter option.

Also I've been using this template since March, but this week was only the second time I've opted for the deload because I rarely train 4 weeks uninterrupted. Due to time constraints, I lifted four days in a row (Monday through Thursday), which was not that hard, given the low total poundage lifted (only 3-4 sets of assistance exercises after the main lift).

Squat: 405x2, 425x1, 445x1, 465x1, 475x1, 505x1

First squat with 500+ lbs. since 2015 or so. Pretty happy about that.

Standing overhead press: 205x1, 215x1, 225x1, 235x1

This is only 10 lbs. off my best OH press ever. Also pleased.

Deadlift: 405x2, 445x1, 475x1, 495x1, 530x1 (PR)

This breaks a PR set in 2014 by 5 lbs. More than pleased.

Bench press: 315x1, 335x1, 365x1, 385xF, 315x5

I won't lie, I was secretly hoping to get 405x1 and am disappointed. Training has been going very well, I was feeling strong and had hit all the requisite indicator sets - 345x7 and 365x3. This was the fourth consecutive lifting day, so a drop in strength was maybe expected.

I get to run one more full training cycle in November/December, maybe two if I'm lucky. Let's see what happens then.

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