De-Load Week Is Over

My training schedule has been a bit sketchy these past few weeks due to the camping trip I took 4/15-4/16, the unwaivering calve soreness that ensued from hiking 14 miles, a scheduled de-load week and a mildly injured right bicep.

In my new program, I have shortened my de-load week in comparison to my previous 16-week program. Instead a whole week devoted to de-load, this is 3 sessions of 4 for de-load. My volume squat day always stays the same, that is increases weight every week. My intensity squat/deadlift day, my press day and bench day are all de-load. However, I tweaked my right bicep bench pressing and am currently undergoing a rehab process to prevent any further injury and heal as fast as possible so I can work on trying to get a mediocre bench press again.

Friday 4/22/11

Back Squat

5x5 @ 340# (set x rep PR)

Weighted Lunge

3x12 with 50# dumbbells

Saturday

Rehab incline dumbbell press

4x10 @ 60#

Pull ups

3x10 @ bodyweight

Conditioning

4 rounds:

20 double unders

15 kb swings @ 1.5 pood

10 knees to elbows

6:35

For the conditioning everything was done unbroken with no failed or missed reps. Swings were the hardest. My several month hiatus from double unders seemed to have no effect on my performance, I am a Kangaroo Kid.