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Things got a little hectic the last few days so I’ve doubled up the workout report to cover days 2 and 3, leg and back focus respectively.
These days finished off the first half of the deload week. Intensity (weight on the bar) remained relatively high, about where I started the mesocycle at, but the volume has been cut roughly in half by only doing two sets of half as many reps as I did in the first set in the first week. This makes for a much shorter workout than the previous week. Day 2 in the deload week only took 50 minutes to complete while in the last accumulation week it took 90 minutes.
The goal is to provide a little practice for performing the movements but drop the fatigue. In the last 2 days of the week (and mesocycle) even more fatigue is dropped as the intensity is also cut in half from where it was in week 1. So rather than doing 135 lbs for 10 reps in the bench press, I’ll be doing 68 lbs for 5 reps. I’m guessing my last two workouts will only be about 30 minutes each.
- Day 2 Workout:
- Squat: 155 lbs x 5, 5
- Single Leg Extension: 75 lbs x 6,6
- Standing Leg Curl: 30 lbs x 6,6
- Stair Calves: 52.5 lbs x 10,10
- Day 3 Workout:
- Narrow Grip Parallel Pulldown: 120 lbs x 7,7
- Normal Grip Pulldown: 100 lbs x 7, 6
- Barbell Bent Over Row: 95 lbs x 7,7
- Cable Facepull: 40 lbs x 13, 13
- Incline Bench Press: 110 lbs x 6,6
- Slant Board Situps: 15 lbs x 11, 11
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