Deload week sucks

This is the end of my second cycle of the 5/3/1 programme that I am following from Jay Ashmans site. After 3 weeks of lifting there is a deload week that gives your body a rest, in preperation for the start of the next cycle.

I hate it, but know its essential.

But this week Im going to have one hard workout at Mavericks - stones, farmers walks, fat bar deadlifts, tire flips etc.

Can. Not. Wait.

Sunday 28th February

Fun and games with an atlas stone.


Went up to my mate Dereks gym, Maverick Strength and Conditioning, for the last of my de-load workouts from Jay Ashman at Strong Island. 3 sets of back squats followed by tabata front squats and a finisher of 3 x 250m sprints on the rower. I also had to have a play with some new toys - atlas stone, fat bar power cleans and farmers walk handles. Only managed to get the atlas stone to my lap but was happy with that, will need to check out some videos on how to shoulder it.

Back squats

5 x 40kg
5 x 50kg
5 x 60kg

Tabata front squats with 45kg - 10,7,9,8,8,6,8,8

250m sprints on rower 42secs,45secs,45secs

80kg atlas stone - managed to lap it but wasnt sure how to get it too my shoulder

Power cleans with fat bar - 61kg in total - a couple of reps

bach extensions on the GHD 3 x 10 reps

Friday 26th February

Bench press

40kg x 5
50kg x 5
60kg x 5

now time for the casino in Glasgow for my mates stag night!

Thursday 25th February

Strict chin ups

14,8,8

then 4 rounds of

1min sledge hammer hits
15sec rest
1min box jumps 24in
15secs rest
1min 60kg hang power clean

1min rest between rounds

sledge hammer hit - 46,40,43,40
box jumps - 18,20,15,15
hang power cleans - 10,10,11,10

that was fun

Wednesday 24th February

De-load week continues

deadlifts

52.5kg x 5
65kg x 5
80kg x 5

then

5 rounds with 60secs between rounds

8 deadlifts
8 hang power cleans
8 front squats
8 push press

used 60kg

times - 2.35/2.50/2.33/3.54/3.51

Kicked my own arse in round 3 which messed me up for round 4 and 5. Was also meant to do lunges with the bar racked in same position as a front squat but couldnt get full range of motion so switched it to front squats

Monday 22nd February

10 hill sprints maybe 120m

then

10 hill sprints maybe 60m

felt great but damm its cold

Sunday 21st February

First de-load week on the 5/3/1 programming so easy shoulder press today

25kg x 5
30kg x 5
40kg x 5

no metcon as its jackies birthday and we went to pub for breakfast then friends for dinner