Week 7 Deload

Today was the last day of my deload workouts. Day 4 normally involves deadlifts of some kind but I skipped them entirely. Instead I increased the weight for my hex bar farmer walks.
Approached this deload slightly different by going to 10 reps for my top sets on the bench press and squat. Military press I did seated DB press instead and played hookie for deadlifts. All my accessory work was a lighter volume and weight. Stayed the course with cardio and made no changes.
Coming off deloads I have found starting into sets of 5 is the best approach for me. My mind and body respond better to the progressive ramping up  of the intensity. The alternative approach is to hit sets of 3 the first week back, sets of 5 on the second week and sets of 1 on the third week.
My next competition is June 23 so that leaves me with around 10 training weeks left. Leading up to this competition my gym time will be valuable, as other parts of my life will be in high gear. The plan this time will be very simple, for the next 3 weeks I'm following the program below. Evaluate how it went and then forge ahead another 3 weeks. Deload 1 week and then ramp up for another 3 weeks and deload the week going into the competition. 
I made some minor changes to the program below compared to the one in my last blog. Mainly military press and squat are going back to classic 5/3/1 protocol and changed paused squats to pin squats. After doing the advanced program for 6 weeks I want to see how well I do on my AMRAP sets for the military press and squat. We will see if the advanced program helped or not. The pin squats will be done to further work on the bottom end of my squat. Done properly it's impossible to cheat on these, it's all about firing on all cylinders in order to drive the weight back up from a dead stop.
Time to crank it up and go into savage MODE gym rats!

Day 1

Military Press 5/3/1 AMRAP

Bench Press 2 x activation sets, 1 set MYO

Wide Grip Pullups pyramid set

Tricep 2 x activation sets, 1 set MYO

Day 2

Squat 5/3/1 AMRAP

Front Squats 2 x activation sets, 1 set rest\pause

RDL 2 x activation sets, 1 set rest\pause

Day 3

Bench Press 5 x 5 @ 75%

Bench Press Heavy with sling shot 1 x activation sets, 1 set rest\pause

Seated Med Width Rows 2 x activation sets, 1 set rest\pause

Seated Narrow Grip Pulldowns 2 x activation sets, 1 set rest\pause

Tricep 2 x activation sets, 1 set MYO

Bicep 2 x activation sets, 1 set MYO

Day 4

Pin Squat 3 x 5 @ 60%

Deadlift 5/3/1 standard protocol

Walk with weight

Grip work