Wrapping up week 7 of training and it was brutal which was the plan. From past experiences I know how far i can push things before I need a deload, unfortunately it has taking me a few injuries to figure it out. They were more like a forced deload but when I look back at my training logs I can see the trend of how many weeks before the injury occurred. I typically deload every 5-7 weeks, if all goes well and i plan things out right and take my recovery more seriously I can push 7 weeks which is what i was able to do this time. Sometimes I pick to heavy of weights and need to deload sooner, so its all based on how I feel. There are always a few ways to tell when you need to take a deload
- Feeling unmotivated to hit the gym
- Feeling beat up or moving slow
- Feeling under the weather
- Feeling lethargic and muscles feeling heavy
If you start to feel any of these symptoms it is definitely time to deload and if you keep a detailed training log you can better predict these times so that your training plan doesn’t get interrupted.
This is my last week of this hypertrophy mes0 cycle and I am pretty happy with how things went with both the weights and volume and with how my weight has climbed. As of this morning I am sitting at 252lbs upon waking so I have about 8 more pounds to go that I will be putting on during this next meso cycle.
Here is week 7 training recap:
Monday
Duffalo Bar Squats- 550lbs x6 and x3, 510lbs x4x2
2″ Block Sumo Pulls- 4×5
Leg Press- 4×8
s/s
Ab Wheel- 4×10
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Wednesday
CG BP- 415lbs x5x4
Tempo CG BP- 4×5, 3secs down, 3secs pause and press
CG Larsen Press- 5×8-10
DB Tri Ext- 4×12-15
s/s
Lat Pulldowns- 4×12
Cable Pushdowns- 4×12
s/s
Incline DB Curls- 4×10
s/s
Banded Abs- 4×15
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Friday
2″ Deficit Deads- 596lbs for 2 singles, a true sign for a deload
2″ Deficit SLDL- 484lbs x6x4, 418lbs x6x2, 374lbs x6x2
Hammer Strength Lat Pulldowns- 4×10-12
Hammer Strength Rows- 3×12
Saturday
Comp Grip BP- 405lbs 5×5
Incline BP- 5×6
Db Side Raises- 4×10
s/s
Cable Rear Delts- 4×12
Cable Upright Rows- 4×15
s/s
DB Rear Delts- 4×12
DB Flyes- 3×12
s/s
Ab Wheel- 3×12