I always suck at taking a deload on my own. It's very hard for me not to atleast touch 315 on a deload day. Considering that I am trying to get this left shoulder better (and it's headed the right way) I followed a true deload day today. I even kept the weights and reps a little lower for my accessory work. Todays training looked like this:
De-load Raw Bench:
2 sets x 185 x 5 reps
3 sets x 225 x 3 reps
2 sets x 275 x 1 rep
Incline Bench Press
4 sets x 185 x 5 reps
Dumbbell Pullovers
4 sets x 85 lbs x 8 reps
Hammer Strength Bench Press Machine
4 sets x 185 lbs x 10 reps
Triceps Pressdowns
4 sets x 150 x 15 reps
The entire training session was done in under an hour. Hopefully this will aid in allowing the left shoulder to continue to heal up so that I can continue making bench press PR's where it matters: in powerlifting meets.
After training I opted to do something that I have not done in a gym since my football days, and maybe before my first ever powerlifting meet. I opted to do 15 minutes on the elliptical machine while I watched the second half of around the horn on ESPN.
All in all it was a good session, I touched some weight but no where near what I would have touched if it wasn't a deload. I felt healthy and pain free, and I'm enjoying the extra air my lungs have been getting from the walking, and today cardio. It was nice but I won't make it a habit. The thought of walking for 15 minutes and going nowhere baffles me. I'd much rather walk down Front Street in Plainfield and watch the fiends and pro's wigging out.
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