We have all been hitting the weights very hard for the last 4 weeks, and now it is time for a deload week. Deloads are periods of time where you give your body an “active rest” to ensure a healthy progression in your training. This is designed to help you reduce the possibility of injury, and break through plateaus. Your body will have a chance to recuperate, let your muscle rebuild, and give your joints time to heal and grow stronger. We will be hitting some accessory muscle exercises as well in order to build your strength.
Superset A: Close grip bench press/strict pull ups
3X6 with superset of 6 strict pull ups (palms facing you)
Superset B: Bar dips (with the bar on resting on the rack)/Penley rows
5X10 with legs straight in front of you (not bent) bar dips with a superset of penley rows. Weight should start light. Can move up if you can knock out of set of 10 easily. However, do not get extremely heavy.
Superset C: Barbell bicep curls (yes, bicep curls/)/ tricep push ups
3 X 10 with moderate weight curls with a superset of 8 tricep push ups (fingers form a triangle, placements of hands is directly at chest level during the movement.
Superset D: GHD/walking planks
3 X 10 GHD (or v-ups for progression) with a superset of 10 walking planks (start with plank on palms, one arm at a time go to elbows. Return to palms. That is one rep). Be sure that core stays activated, and plank is perfect form.