In case you wondered how I eat during a deload/rest week...well, it's pretty much the same meals that I eat during a training week. The only thing different is that I don't have my post workout carb and protein meal, so there is maybe one less meal a day. Everything else is the same-portion sizes, carbs at each meal, etc. Even though I wasn't training hard this week, I was still super hungry!
Saturday I ended my deload week by doing my last deadlift workout on the program I've been following. It was 3 sets of 1 at 95% of my 1 rep max. Here is my second set at 235lbs:
It felt pretty heavy, I'm not gonna lie. Still working towards that 250 deadlift! That's more than twice my bodyweight, but I am not giving up!
In other news, my order of MuscleTech's new Platinum Whey finally arrived! I've SO been anticipating trying this new protein, and let me tell you-it has not disappointed! I've tried the strawberries and cream, which was awesome-and I'm usually not a big strawberry flavored fan. I have been using the milk chocolate in my morning oats, and it's delicious. I've also tried the Iso-whey in peanut butter chocolate twist...SOOO good! I wasn't a huge fan of the chocolate peanut butter cup, but I still have to try cookies and cream and vanilla. Needless to say, this is my new favorite protein!
So, as far as my workouts for the next 6 weeks or so...here is the tentative plan. I like planning out my workouts, but when I'm not training strictly to increase strength, I may modify things week to week depending on how I feel, so I will probably change things up as I go. I kind of play it by ear as far as reps and sets, but I usually have a range in mind that I want to stay in. I may also switch up the order of exercises, etc.
I will be incorporating reverse pyramid style training, which is just when you do your heaviest sets first(after warming up), and then decreasing the weight and increasing reps each set. I've done this before and seem to like it better than the typical pyramid scheme. I'm also going to experiment with doing more straight sets versus alternating exercises on one of my upper body days.
The way I set up my workouts is by making sure to work all muscle groups equally. As far as exercise order, I do my power movements first, then strength, then hypertrophy and isolation exercises last. I've been using this format for the last couple years with success, so why change it? I'm excited to do some different exercises I haven't done in the past few months.
Monday Upper Body
1)BB hang power clean: 4-5x3-5
2)Weighted pull-ups: 4x5 or cluster sets
3) BB strict overhead press: 4 x 6-8 or clusters sets
4) 1 arm DB rows: 4x8-12-reverse pyramid
5)Flat bench DB chest press: 4 x 8-12-reverse pyramid + front lever
6a)Farmers walks or overhead carries 3-5 x 20-40 seconds
6b)Calf raises: 5x8-12
Pull-aparts + clam raises?
Wednesday Lower Body
OH squat practice?
1)Squats: 4 x 6-10- reverse pyramid
2)BB hip thrusts: 4x6-12
3)Front loaded barbell reverse lunge: 4 x 8 -10
4a)Hanging leg raises or TRX pikes: 4 x 8 – 12
4b)Glute ham raises: 3 x 10 – 12
5a)KB swings or cable pull-throughs: 3x15-20
5b)Band walks: 3x 12-15
Walking lunges or Bulgarian split squats x100(50/leg) OR reverse sled drags
Friday Upper Body
1)BB or DB snatch: 3x3-5
2)DB overhead press: 4 x 8-10
3a)T-bar row: 4x 8-12 -reverse pyramid
3b)Dips: 3 x 8 – 12
4a)Cable face pulls: 3x12-15
4a) DB or EZ bar curls: 3 x 12-15 or giant set to 30-40 reps
5a)L-sit hold or stir the pot plank: 3x12 seconds
5b) Lateral raises:
3x15 / +drop sets?
Saturday Lower Body
1)Box jumps: 3x5
2) Deadlift: 4 x 6-8
3) Leg press: 4 x 12-15
4)Back extensions: 4x10-12
5a)Single leg glute bridge: 3x8-12
5b)Seated band abductions or clams: 2-3x25-30
6)Seated calf raise: giant set to 50 reps