cool down week 13 may - 17 may 2013

i dont need 4 separate post for this so I am just going to list the entire week's deload training.

military day 13 may

military
54x5  40%
68x5  50%
 81x5  60%

front shoulder raises
3 sets 20 reps   45 lb plate.

DB side raises.
3 sets
30lbx20

rear delt bent over db raises at the same time.
3 sets
25lbx20

tricep cable pull down with rope
5 sets
140x10
70x30 1 set.

lat pulldown
5sets
150x10

curl curvy DB
5sets
70x10
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deadlift day   14 may

deadlift
170x5 40%
212x5 50%
255x5 60%

rack pull
3 sets
305x8

sled Hip thrust - this was a pain in the ass setting up.
3 sets
90lb plate weight x 15

GHR 3 sets. 2 purple bands.
8
10
10

cable laying ab crunch.

3 sets
90lbx15

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Bench day  16 may

bench
86x5  40%
108x5   50%
130x5  60%

floor press - did pause reps for the first 4-5 reps.
5 sets
70x10

low cable row
5 sets 10
150x10

face pull
5 sets
100x10

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 Squat day 17 may

120x5  40%
150x5  50%
180x5  60%

today i really learned what getting STUPID TIGHT feels like and how much it helps. the weight didnt feel like anything on my back. granted it was light weight. but still.

step up - freaking miserable
3 sets
135x8


close stance front squat
3 sets
145x8

leg extension
3 sets
130x8
70x30

lat pull down abs
4 sets
120x10

left to right lat pull down abs for obliques
90 lbx30



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