Deload Week

Gentlemen! It has been a hectic week full of tests, assignments, etc. I'm still hitting the gym hard though. This week is my deload week - every 4th week i back off the weights (50% to 60% of my normal weights) and let my muscles relax and focus on form, explosiveness, and other techniques. It's been good for my body to back off the weights, but it takes putting my ego aside everyday, because I want to be going as heavy as I can everyday. You gotta be able to see the end goal and exercise patience. Nevertheless here's my workout routine for the week (with the exception of my strongman/specialized workout)

Monday
-Explosive Bench - 3 sets of 5 reps @ 145lbs
-Arnolds - 5 sets of 10 reps @ 45lbs
-Pull-ups - 5 sets of 15 reps @ 35lbs
-db shrugs - 5 sets of 10 reps @ 90lbs
-skull crushers - 5 sets of 10 reps @70lbs
-db incline curls - 5 sets of 10 reps @ 30lbs
-AB Circuit

Tuesday
-Bottom (pin) Squats - 3 sets of 5 reps @ 225lbs
-Good Mornings - 5 sets of 10 reps @ 115lbs
-Leg extensions - 5 sets of 10 reps @ 150 lbs
-RDLs - 5 sets of 10 reps @ 185lbs
-AB circuit

Wednesday
-Military Press - 3 sets of 5 reps @ 115lbs
-db bench - 5 sets of 10 reps @ 75lbs
-db rows - 5 sets of 10 reps 90lbs
-dips - 5 sets of 15 reps @ 15lbs
-EZ bar curls - 5 sets of 10 reps @ 55lbs
-incline reverse flyes - 5 sets of 10 reps @ 15lbs
-AB circuit

Thursday
-Elevated Deadlifts - 3 sets of 5 reps @ 285lbs
-Step-up lunges w/ knee raise - 5 sets of 10 reps @ 135lbs
-Leg curls - 5 sets of 10 reps @ 100lbs
-Barbell Calf raises - 5 sets of 12 reps @ 135lbs
-Ab cicuit

Glad Deload week is over...i've been anxious to hit the weights hard again and feel super relaxed and rested to do so.

-Stay Strong - JB