Deload Week Workouts

MONDAY UPPER(AT HOME)
1)Handstand pushups: 7/7/5/5+1
2a)Pullaparts: 3x15
2b)1 arm DB row: 25x3x12
3)Pushups: 2x12
4a)Band goblet squat: 20x3x12
4b)Band walks: 3x12-14
4c)Single leg hip thrust: 3x12

WEDNESDAY LOWER(AT HOME)
1)Goblet squats: 3x12
2a)DB RDL: 3x12
2b)Band clams: 2x20
3a)Sliding leg curls: 2x10
3b)Seated band abductions: 2x30
4a)Single leg foot elevated glute bridge: 3x12
4b)Plank variations
5)Bear crawls: 2x forward and backwards
Tire drags/sprints x8 sets, 
alternating reverse drags and forward drag sprints

video

FRIDAY UPPER (GYM)
1)Ring pullups: 3x8
2)Bench press: 85x2x5
3a)DB floor press: 30x3x10
3b)1 arm low cable row: 10/8/8
4a)DB overhead press: 8/10/10
4b)Alternating DB curl: 3x8
5a)Lsit: 3x15 seconds
5b)Rear delt raise: 2x15
6)Sled rope pulls x6 sets
7)TRX pikes: 15/14/12

SATURDAY LOWER(GYM)
1)Zercher squats: 75x3x8
2)Back squats:95x 2x8
3)Single leg press: 3x8
4a)Leg curls: 15/14/14
4b)Band walks: 3x15
5a)Reverse sled drags: 6 sets,
 working up to 2 sets with 340lbs
5b)KB swings: 60x3x12



Comments

  1. Hi, how do you figure out what weight reps sets to do in deload weeks?

    ReplyDelete
  2. For the main lifts, I either skip them, or drop the weight that I normally use in half and do 2-3 sets of 5-8. For the other stuff I just stay in the 8-12 range.

    ReplyDelete

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