
Yano
VIP Member
- Sep 18, 2022
- 1,918
- 2,278
April 24 '24 Deloadishness
Conjugate - Max Upper type thing
211.7 body weight
1624 cals headed to 2500 today
45 min cardio - 3/15 minute sessions - 5 miles each
Today was and is supposed to be deloading still but lets face it , im a deload loser. I just cant seem to put the shit down for a week and just rest ... my OCD drives me batshit
Kept the volume down , strength was there , drive was on , good focus and intensity for what work was done , I got no complaints other than not keeping to the no more than 50% of max game plan ,, that i blew all to fuck.
Stretches -
Band pulls 2x20
Band press 2x20
Lifts -
Bench - was sposed to be 50% of 1rm in sets of 5 ,, yeahhh fucked that up ...
Warm up - ebx10 90x10
Working Fives - 135x5 185x5 225x5 275x5
Didnt want to stop - 295x2 305x1 315x1 320x1 325x1
JM Press - progressive to new pr sets of 5s
185x5 - 190x5 - 195x5 - 200x5 - 205x3* first time hitting JMs over 200 , mentally this feels real good inside aint gonna lie.
Incline DB Press - Got Lucky and was gifted a pair of old ass York Deep dish Iron 25's buddy found in an old barn so we bumped up the presses to #60lbs WOOOOOOO !!
3xamrap - 12 - 10+1+1 - 8+1+1+1
Kroc Rows - left the #60 on for a starter and got busy
3xamrap - 10l 10r - 8+1+1l 8+1+1r - 6+1+1+1l 5+2+1+1r
Band pull down aparts - double looped red mini
4xamrap - 30 - 28+2 - 21+2+1+1 - 20+1+1
Abs - Bent Leg Lifts - 4 sets of 30
Conjugate - Max Upper type thing
211.7 body weight
1624 cals headed to 2500 today
45 min cardio - 3/15 minute sessions - 5 miles each
Today was and is supposed to be deloading still but lets face it , im a deload loser. I just cant seem to put the shit down for a week and just rest ... my OCD drives me batshit
Kept the volume down , strength was there , drive was on , good focus and intensity for what work was done , I got no complaints other than not keeping to the no more than 50% of max game plan ,, that i blew all to fuck.
Stretches -
Band pulls 2x20
Band press 2x20
Lifts -
Bench - was sposed to be 50% of 1rm in sets of 5 ,, yeahhh fucked that up ...
Warm up - ebx10 90x10
Working Fives - 135x5 185x5 225x5 275x5
Didnt want to stop - 295x2 305x1 315x1 320x1 325x1
JM Press - progressive to new pr sets of 5s
185x5 - 190x5 - 195x5 - 200x5 - 205x3* first time hitting JMs over 200 , mentally this feels real good inside aint gonna lie.
Incline DB Press - Got Lucky and was gifted a pair of old ass York Deep dish Iron 25's buddy found in an old barn so we bumped up the presses to #60lbs WOOOOOOO !!
3xamrap - 12 - 10+1+1 - 8+1+1+1
Kroc Rows - left the #60 on for a starter and got busy
3xamrap - 10l 10r - 8+1+1l 8+1+1r - 6+1+1+1l 5+2+1+1r
Band pull down aparts - double looped red mini
4xamrap - 30 - 28+2 - 21+2+1+1 - 20+1+1
Abs - Bent Leg Lifts - 4 sets of 30