Normally deload week is nothing to write about, but today was different.

“Week 4”

• Deload – Deadlift (working max: 315#)
  • 2x5x135
  • 2x5x165
  • 2x5x195

• Deload – Press (working max: 150#)
  • 2x5x45 (warmup)
  • 2x5x60
  • 2x5x75
  • 2x5x90
• Asst. #1 – Press
  • 5 x 10 x 75
• Asst. #2 – Chins
  • 5 x 2 x BW

First thing, I forgot my iPhone. I keep track of what TO do and then what I DID do in an iPhone app, and forgetting it well… I basically knew what the numbers and routine should be. I was slightly off on deadlift (5# more than I needed). But it all was good enough.

Then after finishing the last set of assistance pressing I realized I forgot to superset with chins! Ugh. Then I figured why not? this is deload week, no need to kill myself. I opted to just do chins but this time go for 2 reps each set. I managed to do it, tho the last rep I got my chin to the bar and had to work to get it over the bar. Good enough! And that’s all I did today. Rest was very minimal… I was in and out of the gym in about 40 minutes.

So I had to really wing it today, but today is always an odd day since it’s deload week and since I’m doing 3-days-per-week Wendler you have to double up deads and presses on the same day to ensure an even cycle.

Whatever tho. I’m actually happy about the chins. I decided next cycle that I’ll strive for 5x3xbw with chins, and if I can’t get 3 reps then somehow I have to. If say I get almost up there, struggle for it but then let myself do a negative on the way down. If I can’t get up at all, rest 15 seconds then get back on the bar. I will get 3 reps regardless of how I have to do it, with the goal being of course 5×3 smooth and happy sets. Due to that, I’m not going to change my pulldown weight because the chins will already be adding an increased workload.