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After 4 hard weeks of accumulation, especially the last one, I am ready for a deload. For the first half of the deload week I’ll be doing the same weight as I used in week 1. I will do 2 sets of half the repetitions I did in the first set in week 1. So, for example, on Incline Bench Press I did 14 reps with 110 lbs. So for the deload, I’ll do 2 sets of 7 reps with 110 lbs. This makes volume roughly half of what I did in the first week.

In the second half of the deload week, the weight is also cut in half. So I’d be doing 2 sets of 7 reps with just 55 pounds for the incline bench press.

Workout:
• Incline Bench Press: 110 lbs x 7, 7
• Incline Dumbbell Flye: 20 lbs x 9, 9
• Bench Press: 135 lbs x 5, 5
• Assisted Dips: 5, 5
• 1-Arm Dumbbell Row: 45 lbs x 7, 7
• Slant Board Sit Ups: 15 lbs x 11, 11

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