Week12 – Day33B – Deload

Weight: 183 lbs
Duration:  10:55am – 11:55am ~ 1hr

My neck twinge and low back issues have gone away since they’ve cropped over the last 2 sessions.  I’m making sure to get a good warm-up in, jump-rope to start off, dynamic leg swings and Agile 8 as well as shoulder mobility work with the green band.

Squats:  3x5xBar + 5×115 + 3×135 + 2x155 + 1×175 + 3x5x195

These felt pretty heavy.  Definitely felt a lot of resistance trying to keep the arch in my low back and avoiding it from rounding.  Core strength plays a big part in preventing this.  Decided to knock down the top set scheme to 3×5 from 5×5.  I want to be able to continue progressing on the weight without killing myself.  With this, I can recover better, avoid injuries and technique breakdown.

Seated Plate Raises:  3x10x25
Seated Lateral Raise: 3x10x12
Seated DB Shrug + Clean + Half Press:  3x10x12

These felt a smidge easier than before.  No neck strain this time around.

Deadlift:  5×135 + 4×155 + 3×175 + 2×195 + 1×215 + 1×235 + 5×255

Pronated grip on the left, supinated, palm up, grip on the right.  Definitely felt pretty heavy today.  Of all lifts, I’ve never felt uneasy with the deadlift.

Accessories:
Preacher BB Curls:  10×50
Incline DB Press:  10×45
Standing EZ Bar Curls:  10×40
Dips:  11/4/3
Seated DB Curls:  10×25 (need to go up on these, pretty light now)
Pushups:  12/8/4

Bumped up the incline dumbbell press to 45 lbs.  Not bad, but did feel fairly heavy and struggled a bit on the last rep.  Dips were really strong, managed to crank out 11 reps on the first set, but was spent on the next two.

Core:
Elbow Planks 45 sec.

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