APF State meet December 15, 2019
Training
The way I am attempting to structure my de-loads are in a tapering fashion from block to block. Day one is always 5x1 at a diminishing percentageDay two is always a bodybuilding-style pump session either full body or a targetted area that is beaten up
Day three is speed focused with drastically lowered sets and decreased accommodative resistance
Workout
Week 4 De-LoadMonday:5x1
Squat: 415 Bench: 265 Deadlift: 435
Wednesday:
* T bar or chest supported t-bar row – 5x12,12, 10, 10, 8: 2-2.5-3-3-3.1 *Single arm lat pulldown – 4x8 each, sit sideways on machine, really let lat stretch and squeeze down hard. *A1) Reverse incline rear raises – 3x10: 20 *A2) Reverse Incline shrugs – 3x15: 80 *Dead Bugs – 3x12 *Side plank Hip Extension – 3x8 each side
Friday:
Squat 5x2: 275 + 4 chains Total Bench 5x3: 175 + 2 chains total Deadlift 5x1: 290 + 4 chains Total
