Hello.
I only got in 2 workouts last week (Tuesday and Sunday) because of job interviews. The upshot is I lost 5lbs from all the running around, even though I surmised it was half fat/half muscle. But I’m primed to build again, and this de-load will likely feed into some big numbers next weekend. That remains to be confirmed, but this week should be better in terms of gym attendance with more activation work and prehab leading into the big weekend.
Tuesday:
Speed box squats 6 x 2 @95#
GHR 2 x 10 @ 35#
Standing cable crunches 2 x 15-20
Calf raises (emphasizing stretch), leg extensions, leg pressing
Sunday:
Bench press: Henriques style with 140# as 10th-set goal – got to 125# as a grinder
Recovery – DB bench press: 10 x 30#, 20 x 25#, 30 x 20#, 40 x 15# (100 reps total + epic pump)
Rear delt machine 2 x 12
Bent-over BB row 2 x 8 @ 95#
Hammer curls, standing preachers
