Crime Ridden Society

This week has been my deload week, and like I tend to do with deload week, I've mixed things up.

Rather than just doing my normal workout with lower percentages, which is what 5/3/1 recommends, I'm modifying things to help shore up weak spots and take it easy on overworked areas.

For instance, I'm hitting DB Bench in order to get more pectoral work in, in a vain attempt to shore up my bench, and going light on deads, in order to rest my posterior chain.

Additionally, I'm waiting to workout until Sara gets home and helping her learn to lift. This also pushes me to modify what lifts I'm doing, as I'm doing my best to tailor my workout to her needs.

MILITARY PRESS DAY

In a rare brain fart I left my log at home. Suffice it to say I did some light overhead press, some chins, pullups, oblique raises, and one handed standing DB MP. Reps and sets around 4 x 10 at light weight.

DEADLIFT DAY

Straight Leg Deadlifts:

45 x 10

135 x 10

185 x 10

225 x 10

Wide Stance Good Mornings:

135 x 10

135 x 10

155 x 10

155 x 10

(Not much of a deload. Probably showing off for the lady.)

Leg Extention:

160 x 10

170 x 10

170 x 10

90 x 25

(Like I said, modifying the workout for Sara.)

Abs: Standing Rope Pulldowns:

60 x 15

72 x 15

72 x 15

Pullups:

3 sets of 10

BENCH DAY

DB Bench:

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

90 x 8

(I suck at deloading. But whatever.)

DB Incline Bench:

50 x 10

60 x 10

70 x 8 - > 40 x 10 (Drop set)

V-Bar Lat Pulldowns:

96 x 10

120 x 10

144 x 10

204 x 1

240 x 1 (Just wanted to see if I could. I was listening to OLC and feeling swoll. Whatever.)

Dips:

3 sets of 20

Abs: Standing Rope Pulldowns:

60 x 15

72 x 15

72 x 15

DB Curls:

30 x 10 ea

40 x 10 ea

(Idk. First time I've done curls in forever. Just felt like it. I may do them more often. My tri's have outpaced my bi's in a weird way.)