Week 9 Day 1 Shoulders

The start of the BIG week 9 has begun but only shoulders and light bench on the menu today. Kept with a lighter shoulder workout today and will right thru till the end. All dumbbell work today for the shoulders and no smith machine. Nothing over 50 lbs but kept the reps high for each set. Supersetted in DB lateral and rear raises but again kept the weights light. It was a great burn on the shoulders but kept them from being stressed with heavier weight.
With my lighter day for the bench I was increasing the weight 10 lbs every week but this time I did not. Kept it the same as last week and the weight felt good but I'm going to do a mini deload this week for the bench. My heavy bench day later this week will be scaled back. Just because you wrote it out one way does not mean you must adhere to it. That is how you injure and plateau yourself when it comes to strength gains. When your feeling burned out is not the time to deload, too late you just fucked yourself. The gas pedal will come off for the bench this week and then be reapplied next week. I'm reviewing my previous training logs to flesh out what those two weeks will look like before I do another deload leading into the meet.
For back I wanted something easy on the lower back so I did wide grip lat pulldowns. Kinda did cluster sets but not with real heavy weight so the hit on the CNS would be minimized.
Tomorrow is heavy deadlift day, oh how will I sleep tonight!!
Train smart gym rats!!

Day 1
Seated DB Press 30 x 10, 40 x 10, 50 x 10 3 sets
supersetted with side and rear DB laterals
Bench Press warm up bar x 10, 95 x 10, 135 x 10, 185 x 5, 225 x 5
work sets 275 x 5 3 sets
Wide Grip Lat Pulldowns lighter cluster sets
work sets
170 x 10
170 x 10, 10 secs rest 170 x 6, 10 secs rest 170 x 3
170 x 6, 10 secs rest 170 x 3, 10 secs rest 170 x 2
Lying DB Tricep Extensions