Deload Week:
Monday 8/26/24
Trap Bar DL 360 4x1
1 hr walk
2x Foam roll and rehab/prehab session
I did this from the floor versus off of 2" blocks. I have no upper handles on my trap bar and I have needed the elevation for my back and hip issues. However, I took this opportunity to see how my body would feel with all the rehab work, and going from the floor felt great. Next cycle I may try to go back to the floor.
Tuesday 8/27/24
AM
1 hr ruck
2x Foam roll and rehab/prehab session
PM
Bench in band shirt 545x1
This was a fun one. My buddy competes in gear and is getting ready for a meet. I met up to help him out. He's got over 40 lbs on me, but I put his shirt on anyway for fun. These things are hysterical. I would have easily benched over a grand in my day. The 545 for a single was pretty easy, especially considering the shirt was too big and it was my first time wearing one. I shut it down early as I had no expectations plus it was a deload. It did however feel good to put my legs down while benching. I usually keep them up on the bench to protect my back.
Wednesday 8/28/24
Curls 4x?
Pulllups 5x5
1 hr walk
2x Foam roll and rehab/prehab session
This is a weird week considering it's a deload. I knew it would be off because of that Tuesday bench session. Jess was training and she isn't the biggest fan so I went down to support her and did a little back and gun work.
Thursday 8/29/24
1 hr ruck
1 hr sup paddle
3x Foam roll and rehab/prehab session
Good day. I got some extra rolling and rehab/prehab work in.
Friday 8/30/24
Belt squat 225 5x5
1 hr walk
2x Foam roll and rehab/prehab session
Even though these 1 hr walks and roll/rehab/prehab sessions may seem mundane, I do not take them for granted. I am feeling better than I have in decades and that's not hyperbole. You usually get out of the body what you put into it.
Saturday 8/31/24
1.5 hr hill ruck
1 hr walk
1x Foam roll and rehab/prehab session
Before realizing it, I had forgotten to do my jumps and throws. I was also light on my rolling/rehab/prehab. I did not beat myself up over it. I do a lot of work and feel good.
Sunday 9/1/24
1 hr walk
1 hr foam rolling, stretching, rehab/prehab
Cold and hot shower contrast
Jess and I spent a full hour rolling, stretching, etc. Then I did the hot and cold shower contrast. I felt absolutely amazing after this session. I am pumped for the next month of training. It's a peaking block and then I'll test. It's all coming together.
