Week 5 Deload

I’m not gonna lie…I was excited to see “unloading week” in my coach’s message to me this morning. I was even more excited to see that I am only needing to do one round of the accessory work. With a left knee that is still acting funky, I’m not going to complain about an easier training week.

1. high bar squats (2-0x0)

warm up: 45 lbs x 8, 95 x 8, 135 x 6

main event, with belt: 160 lbs x 3, 160 x 3, 160 x 3

2.  close grip bench (2-0x0)

warm up: 45 lbs x 8, 65 x 8, 85 x 4, 100 x 2

main event: 110 x 3, 110 x 3

3. front squats (3-1×0)

75 lbs x 8, 75 x 8

4a. walking lunges

70 lbs x 14

4b. dumbbell rows

35 lbs x 10

4c. plank

60 seconds

4d. dumbbell rear delts

12 lbs x 12

Everything felt fairly good. There was some bother here and there with the knee during squats, but that was minor and annoying more than a hindrance. Despite only one round of accessories, they still managed to make me sweat more than the heavy lifting.

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