deload military press wod 12012016

Military Press (5/3/1)

  • 5×45#
  • 5×65#
  • 5×80#
  • 5×95#

Close Grip Bench Press

  • 5×45#
  • 5×75#
  • 5×90#
  • 5×110#x3

Yates Row

  • 8×95#x3

Band Pull Aparts

  • 8×15#
  • 8×30#
  • 8×50#x3

Notes:

A quick, easy military press workout. Everything felt good, including my shoulder (good news). My abs are still sore from the ab wheel from Tuesday, so I think I need to start including that in my weeks moving forward.

deload deadlift wod 11292016

Deadlift (5/3/1)

  • 3×135#
  • 3×185#
  • 3×205#
  • 3×235#
  • 3×270#

Front Squat

  • 5×45#
  • 5×60#
  • 5×70#
  • 5×85#x3

Fat Farmer’s Suitcase Carry

  • 30 feet x 102# x3

Barbell Curl

  • 8×45#x4

Ab Wheel Rollout (from knees)

  • 8xBWx3

Notes:

Deload deadlift felt good. I chose to do the heaviest deload option for the deadlift; its been awhile since I have deadlifted so I wanted a little heavier weight on. Front squats are moving to deadlift day; since I am moving my upper back work to the pressing days, this is turning into a lower body day. I added a fat bar farmer’s walk just because I could. Not terribly heavy, but limited by grip here. I curled an empty bar to get some blood flow into my biceps then finished off with some easy ab wheel rollouts.

deload bench press wod 11282016

Bench Press (5/3/1)

  • 10×45#x2
  • 5×70#
  • 10×90#
  • 8×110#
  • 6×130#

Incline Bench Press

  • 8×45#
  • 5×55#
  • 5×65#
  • 5×80#x3

Barbell Rows

  • 12×45#
  • 12×95#x4

Band Triceps Pushdowns

  • 12×15#
  • 10×30#
  • 8×50#x3

Band Face Pulls

  • 15×15#x3

Notes:

This is more or less a reload week. After some aches and pains and generally not feeling great, and being busy for the holiday, I have been working on recovery workouts but otherwise haven’t touched a barbell since my last bench workout.

The deloaded bench felt good. The incline felt light. The rows felt decent. Since I’m lifting at home instead of the gym this week, I used some bands for isolation work to finish off… just to pump some blood into my shoulders and triceps. Overall, felt good to be going again.

For this week, I am going to be very light on my carbs (incidental carbs from vegetables, protein shakes, and milk) since I only have light workouts.

I will work on a post reflecting on cycle 5 sometime today, so stay tuned.

 

 

squat deload wod 10142016

High Bar Squat (5/3/1)

  • 5×45#
  • 5×75#
  • 5×105#
  • 5×135#
  • 5×175#

Front Squat

  • 5×45#
  • 3×85#
  • 3×110#x3

Leg Press

  • 10×193#
  • 10×283#
  • 10×373#x4

Leg Curl

  • 10×50#x4

Leg Extension

  • 10×50#x4

Seated Calf Raise

  • 8×115#x3

Notes:

Last day of the deload and I’m all set to get back to working weights. For the squats, I accidentally did an extra set at 175# (I misread my workout log). For the squats (both types), I paused at the bottom. Everything felt pretty good and I actually got a halfway decent pump in my quads and hamstrings from the leg press.

 

bench press deload wod 10132016

Bench Press (5/3/1)

  • 8×45#
  • 5×70#
  • 5×85#
  • 5×105#

Incline Bench Press

  • 6×45#
  • 5×95#x5

DB Bench

  • 10×30#x4

DB Flye

  • 8×20#x4

Pec Deck

  • 8×80#x3

Tricep Pushdown

  • 8×35#x3

Notes:

I am glad my deload week is almost done. Lifting these light weights is a bit boring (not that my working weights are much heavier). My joints are feeling better, for sure.

deadlift deload wod 10112016

Deadlift (5/3/1)

  • 5×135#
  • 5×155#
  • 5×185#

Lat Pulldown

  • 12×80#x4

Cable Row

  • 8×100#x4

Barbell Shrug

  • 10×135#x4

Notes:

Again, nice and easy workout. Everything felt pretty light. I decided not to do high pulls (I am going to cut them completely out) or snatch grip deadlifts. My joints are starting to feel better and I’m looking forward to getting back to going full steam next week.

military press deload wod 10102016

Military Press (5/3/1)

  • 5×45#
  • 5×60#
  • 5×75#
  • 5×95#

Jerk

  • 3×45#
  • 1×95#
  • 1×110#x3

Behind the Neck Press

  • 12×45#x4

Machine Lateral Raise

  • 12×35#x4

Machine Rear Delt Flye

  • 8×40#x4

Preacher Machine

  • 10×35#x4

Hammer Curl

  • 8×25#x3

Notes:

Nice and easy workout today. I finished it really quickly. Goal of this week is to take it easy and recover so I can get back to it full throttle next week, so off to a good start.