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.

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.

Elbow Planks 45 sec.


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