Week 4 Deload Day 1

Deload week starts after two days off from training. I can already feel my energy ramping up as I look forward towards an upcoming month of increased lifting intensity! Many ways to do this deload week but it all comes down to personal preference and what works best for you. The basic deload is 3 work sets 5 reps at 40%, 5 reps at 50% and 5 reps at 60%. I increase the percentages because I like to feel like it worked me, if that makes sense. This deload week my 3 work sets are 5 reps at 60%, 5 reps at 70%, 5 reps at 75%. The main assistance work also drops to 3 sets. The key to deloads is programming them in and sticking to them even if you do not think your body needs it. Waiting until you feel dead if NOT the right time, you just dug yourself into a hole!
For the seated DB presses I dropped the band work for the laterals and changed them up. Kept with supersets which I love for my shoulders. Dumbbell side laterals and machine rear laterals are now programmed in. We got a smith machine at the gym now so I might look at this one because it's easier on my shoulders.
Did light sets for the bench press without the sling shot and moved my hand position on the bar inwards about 1/2 inch and it felt good. Always tweaking the form to see if I can feel stronger pressing the weight up.
Gone is the bent over row and I have moved to one arm rows. I tried them today a little different as per the video below. It's a good one and it keeps the stress down on the lower back.
Along with my core work today I did some sets with the ab roller. This is not a exercise I do on a daily basis but done properly it's great for strengthening many areas. Just remember once your form breaks down that is the limit of your range of motion. It will increase with time but be patient grasshopper.
Be a shark gym rats!!

Day 1 Deload
Seated DB Press work sets 50 x 5, 60 x 5, 65 x 5 supersetted with DB side laterals and machine rear laterals.
Bench Press work sets no sling shot 185 x 10 3 sets
One Arm Rows 3 work sets
Rope tricep pressdowns 3 sets
EZ Bar Curls 3 sets