This week was a deload week for me. I mostly just cut the volume back and chilled out in the gym. I had my trashy shoulder checked out by an athletic trainer this week too. These are the workouts I did this week with analysis.
3/6/22 Dynamic Effort Lower – DELOAD Mode
Speed Squat with SSB
115 x 1
175 x 1
175 x 1
225 x 1
265 x 1
315 x 1
I just warmed up some and did singles on these I just wanted to get a little work in without much volume.
Speed Deadlifts – Conventional
245 x 1
335 x 1
425 x 1
These we reasonably quick, just did a few good reps to keep it all going.
Low Box Goblet Squat
15 x 8
25 x 8
40 x 8
Doing these to work on hitting depth better and using quads more.
Reverse Hypers
195 x 12 – 4 sets
Hip Thrust Machine
25 x 10
50 x 10
50 x 10
Seated Hip Abduction Machine
Did Some
Walking Lunges
Did 1 trip across gym.
Laying Leg Curls
Did a few light sets.
Leg Raises
12, 12
3/7/22 Dynamic Effort Upper – DELOAD Mode
Incline DB Bench
20 x 10
30 x 10
40 x 8
50 x 8
70 x 6 (Lost tightness in back so quit here)
Pushups
4 sets of 10 reps.
These really help my shoulders as far as serratus anterior health.
Barbell Rows
135 x 5
135 x 5
225 x 5
245 x 5
Close Grip Pulldowns
Did some.
Cable Rows with scapular movement.
Did some.
DB Shrugs
50 x 12
Elbow was not liking these, so cut it here.
3/9/22 Max Effort Lower Deload Mode
Close Stance Squat with Safety Squat Bar with Mini Bands
115 x 2
175 x 1
175 x 1
225 x 1
265 x 1
315 x 1
Safety Squat Bar Good Mornings
115 x 3
115 x 3
135 x 4
Reverse Hypers
200 x 12 – 4 sets.
Belt Squats
90 x 8
90 x 8
90 x 8
TRX Squats for Range of Motion
15 reps
Leg Raises
15, 15
Still working on quads, I think in time I will get them brought up and heavier squats will happen easier. My legs still just don’t want to bend.
3/10/22 Max Effort Upper Deload
Bench Press
185 x 1
Did this pain free, which was the goal. Cut it here because I don’t want to push things with all the rotator cuff work I have been doing.
Chest Press Machine
Some
Inverted Rows on TRX
Some
Pulldowns
Some.
Pushups
15
I was tired, so I treated this like a real deload day and just barely did anything. I just got the body moving a bit.
Analysis
This week was a deload week to cut back on the fatigue I have been feeling. I am now running all my training in 3 week cycles. This means I can stick a deload week in between these cycles if I want to. I can also stack them back to back. I don’t know if this is optimal for gains in the gym, but I can make progress doing this. I do know it gives me a bit more energy to do other things outside the gym, which is the priority at the moment.
On my max effort day this week I played with attaching mini bands to the bar while squatting. This proved to be rather fun and provided some needed variety. My brain likes variety in training so bands might be a way in the future for me to get that. I only get about 50 pounds of tension in the top with these so its just a bit of tension to have fun with. Sooner or later I’m sure I’ll jump into stronger bands.
The big thing that happened on the training front this week is that I went to go see the athletic trainer folks at the facility I work at. I work at a combo physical rehab and gym center so I have free access to athletic trainers at times. I had them check out my shoulders. My rotator cuffs might have some small tears or weakness. This might explain the pain I have had in all pressing exercises lately. They gave me some exercises to help with this. It is my hope that this means I can put together a good run of healthy benching and take a run at some big numbers. Until I get these exercises going well I’ll be taking it more chill on the bench training. I think until my rotator cuffs get stronger it would be a bit silly to push the limits.