Today was about taking it easy.

“Week 4” – Deload

• Deload – Bench Press (working max: 180#)
  • 2x5x45 (warmup)
  • 2x5x75
  • 2x5x90
  • 2x5x110
• Asst. #1 – Bench Press
  • 5 x 10 x 95
• Asst. #2 – 1 Ar Dumbbell rows
  • 5 x 10 x 35

First, normally I lift on Friday but I lifted today (Thursday) because I hope to be doing something else tomorrow morning. Plus with the long holiday weekend, I figured to beat myself up now so I could have a good restful weekend.

My right shoulder is feeling funny so I certainly wanted to watch things today. It actually felt better as I went along, which didn’t surprise me… increase blood flow to that area, that should help. Still, I kept it light and didn’t push myself on the assistance work like I have been doing. I think 95# will be a sufficient assistance weight when I start the next cycle, or maybe 100# but really no more; it felt good but not really heavy, I could have done 110# and worked myself harder but I learned something from yesterday’s deadlifts.

On the rows, yeah, let’s bump to 40# next cycle.

Didn’t jump rope today. Just feeling beat up, left knee arguing with me. I just make sure my walks to/from the gym were brisk.

I need some rest.

This first cycle is a little rough because I’m finding my way, finding my weights, my limits, and just how everything goes. I’ve learned a lot and what I need to do next cycle. One thing for sure? Deload week has to be truly and totally deload: don’t bump the assistance work up. In fact, on my walk to the gym this morning I thought that every so often it might be good to make it a “no-load” week instead and just take the week off and rest.

I do hope to squat over the weekend, just have to adjust that since the gym is closed Monday for Labor Day. Then Wednesday I’ll start cycle #2 of the 5/3/1 plan. I’ve already got some adjustments to the program, and looking forward to how that will go.