A Proper Deload Week, Day Two

It snowed a little yesterday and it’s supposed to snow a lot tomorrow, so I figured that even though the temp outside was only about 17 degrees F when I got up this morning, today was the day to hit the gym and lift.

Snowing in Boise

It’s funny how when it’s that cold out, I have to bundle up pretty heavily except when I go to the gym. Of course, I’m not outside all that long, but with a bit of snow and ice on the ground and fog in the air, I’m still dressed in just a t-shirt, shorts, and a light sweater as I drive through the darkness.

I got to the gym just about a minute late and a whole crowd got in ahead of me. My favorite bench press station was still available, but it looked like the weight plates had been organized by a gang of drunken chimps. Took me more than five minutes to get it fixed up.

Deload week, so everything’s light, but that doesn’t mean higher reps aren’t challenging. Last lift day for deload week. Next Sunday starts Cycle 14 and the weights go up, up, up.

Main Lifts Deload Week

Barbell Bench Press

10x 45lbs/20.4117kg (warm up)
10x 65lbs/29.4835kg
8x 85lbs/38.5554kg
6x 105lbs/47.6272kg
6x 115lbs/52.1631kg (joker)

Barbell Bent Leg Deadlift

10x 135lbs/61.235kg (warm up)
10x 135lbs/61.235kg
8x 150lbs/68.0389kg
6x 185lbs/83.9146kg
6x 205lbs/92.9864kg (joker)

Okay, so technically, you don’t do jokers on deload week, but I wanted to push things just a little.

It felt funny to do my first working set of bench presses at a weight I normally warm up on. After the last working set, I bumped the weight on the bar to 115 just for giggles and yes, that sixth rep was a bit of an effort. Felt good, though.

Image: Function Health and Fitness

On to deadlifts.

Strong, bent over guy was also doing deads, but over at the squat rack. The max he did was something like 185, but he was doing more reps than I was.

The thing about deadlifts is that even at relatively modest weights, at eight to ten reps a set, you still get out of breath.

I was feeling pretty strong and did a “joker” set at 205 just because I could.

I had a lot of time left after lifting and did another light cardio session, still making it out of the gym right by 6 a.m.

I hope this pays off and next week I come roaring back like a monster. I keep imagining myself doing a 175 pound bench press and a 315 pound deadlift. I hope dreams really do come true, especially the ones you work hard for.

Acknowledge your gifts and be grateful to the source. Because if you know from whom you are receiving, you can always go back for more.

Rabbi Noah Weinberg, zt”l


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