Bench Press & Squat – Deload

Bench Press (paused)
45×5
135×10
190×10

DB Incline Press
50x3x10

SSB Squat
65×5
155×5
275×5

GHR
BWx3x10

Neutral Grip Chin-ups
BWx8
BWx2x8

Hammer Curls
50x3x10

Lying Leg Raise
20x3x10

I’m going to visit my mom and I am leaving out tomorrow afternoon. I got my deload workouts done for the week to not have to worry about getting workouts in while on vacation.

Squat, Deadlift & Overhead Press

Stretching & Foam Rolling

Squat
45×5
135×5
225×5
315×3
365×3
405×7 <– add belt

Deficit Deadlift (3 inch deficit)
225×3
315×3
365×3
405×8

GHR – BWx3x15

Decline Setups – BWx3x20

DB Incline Press – 80x3x10

DB Overhead Press – 50x3x10

This completed the third week of my first four week wave of training.  Next week is a deload week, so the main work for the wave is done. I am traveling to Mississippi next week to see my mom, so most of my deload workouts will be done on Monday and Tuesday.  My mom’s lung cancer is out of remission and scheduled deloads will make it easier to visit her and still get in quality training. This first wave has gone great. I am back training with two friends of mine that I have trained with in the past. It’s definitely helping my motivation and training quality. My first wave percentages on the squat and bench press are the same as my first wave ever using Wendler’s 5/3/1 method. I beat my wave 1 week 3 reps on the bench press by 3 reps and 4 reps on the squat. I started my training cycle with deficit deadlifts, which I get good carry over to my deadlift. I will probably go to the 5/3/1 percentages for the deadlift and use deficit deadlifts as an accessory exercise. I get a lot out of deficit deadlifts even when I use lighter weights.

Drug Free Elite Powerlifter