Shot In the Fucking Head

This week is the deload week in 5/3/1, so my workouts are going to be a little different than they would be the other 3 weeks out of the month. Because 5/3/1 doesn't use any DE days like the typical WSBB conjugate template, I like to use the deload week as a dynamic/speed week. I also will keep the reps a bit higher, just using the deload as a chance to get in a little more hypertrophy than I usually get.

Warm Up:

Agile 8

Some upper body static stretching

Shoulder rotations with 10lb plate

Bench Day Deload / DE Workout:

Bench (Speed!):

45x20

95x15

115x10

135x10

155x10

185x6

Incline Bench (Speed!):

95x10

115x10

135x10

155x10

185x3 (too heavy to hit quickly, lame)

V-bar lat pulldowns:

108x10

144x10

168x10

192x6

216x3 (sometimes its hard to deload)

JM Press:

95x15

115x15

135x8

Finisher:

Grappler Circuit

Military Press x 6 (each arm)

Bent Over Row x 6 (each arm)

Squat x 6

Russian Twist x 6

(Go through the circuit two times for 1 set)

3 sets, all at bar+25

Stretch, and Neck bridges on a stability ball (front and back) to finish the day.

Cardio (steady state):

3 miles of roadwork in just under 30min.

Soundtrack: Lift: Weekend Nachos, "Unforgivable". Run: Mobb Deep, "Tha Infamous".