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Old 12-15-2012, 09:52 AM   #31
Vin1968
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Join Date: Sep 2011
Location: Downingtown, Pennsylvania
Posts: 335
Training Exp: 2-3 years
Training Type: Wendler 531
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Default Reverse Pyramid Training; Week 21

Saturday, 12/15/12
Fasted Training: 10g BCAAs



Deadlift 2 x 3-5 RPT

All sets RAW and o/o, working sets w/chalk

Warm Up

135 x 5
205 x 5
285 x 3

Working Sets

350 x 5
315 x 8


Weighted Chin Up 3 x 4-6 RPT

BW+30 x 8
BW+20 x 7
BW x 7


Bent Over BB Row 3 x 6-8

135 x 8, 8, 15


Ab Wheel Roll Outs 3 x 10

On Knees: 3 x 10



Well, today starts my incorporation of abbreviated workouts and staged cycles. In the first stage, I use weights that are 10% less than the end of the last cycle. In the second, I take 2-3 weeks to get back to the highest weights I used at the end of last cycle. In the third stage, I slowly progress weekly, and progress as far as I can, then I end the cycle. After 7-10 days of total rest, I will then start the next cycle.

After taking 7 days off, with no lifting at all, I decided to pull today!

Today's numbers are about 10% less than my last time doing these exercises (with the exception of BOR, I haven't done them in ages so I guesstimated). Next week I will bump up another 10%, then the following week I will be back at the numbers that I left off with before taking a rest period.

As stated in my other posts, I am giving my deltoid a much needed recovery from a strain, so I won't be doing any pressing until it is healed. Until then, I will be doing a back day and a leg day (using front squats until my delt heals), and perhaps an accessory day in between for things like curls, neck work, grip work, and the like.

Today my delt feels the best it has in months, yes, months. If only I hadn't been so hard headed after I injured it, and just stopped pressing back then. Oh well, stupid is as stupid does








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