This week starts my “deload” week. It’s all about recovery.

“Week 4” – Deload

• Deload – Press (working max: 110#)
  • 2x5x45 (warmup)
  • 2x5x45
  • 2x5x55
  • 2x5x65
• Asst. #1 – Press
  • 5 x 10 x 55
• Asst. #2 – Close-grip lat pulldowns
  • 5 x 10 x 110
• Metcon – jump rope
  • 1 Tabata set – all single hop

The deload weeks are going to work out a little different for me. See, deload weeks have you do your warmup sets, then the “work sets” are 1×5@40%, 1×5@50%, and 1×5@60% (percent of working max). Strict 5 reps, no “push for the limit” on the last set or anything. It’s meant to keep you in the groove but not strain your system, to allow for recovery. It’s arguable that at my level I don’t really need the deload week, but I’m going to take it because it’s part of the system and I want to see how it all goes for me.

The thing that made it interesting is the warmup weights and the work weights are exactly the same! So I didn’t see much reason to lift 40%, 50%, 60%, then go back and lift 40, 50, 60 again. I just did 2 40’s, 2 50’s, and 2 60’s. Easier, and fine with me.

On my assistance pressing, that I kept the same… well, almost. I still kept it at 5×10 but opted to bump the weight to 55# (from 45). That was a good move. Will I keep it at 55# when the work weeks come back in? I will try, and we’ll see how it goes.

I remain happy with my decision to move to close-grip lat pulldowns instead of “chins”. Since my strength isn’t high enough and my bodyweight isn’t low enough, I just can’t get that level of volume and full range of motion with chins… yet. The pulldowns are allowing me to do that. 110# proved to be a good working weight to allow a full range of motion and really ensure I get my back into it. I did notice my shoulders felt a little odd today, so I may play around with my grip width to find what works better to keep my shoulders happy.

Honestly, while I know I need to go through the deload week, I’m itching to get back into the work cycle. The Wendler 5/3/1 program is turning out to be nice. Sure gains are slower than if I went on something like the Texas Method, but it’s all meshing with my life and goals just fine.