BTW, I didn't hit the gym on Friday because I took my wife out. She thinks I live for the gym [she's right, but I cannot let her know that] so I had to show her she's #1.
So my revised schedule has me lifting today [Saturday], then next week deloading on Tuesday and Friday. It's actually a good thing because I'm sore as hell from Wednesday's workout. My biceps still have DOMS today as well as my entire shoulders and lower back. So the extra day will allow me to hit my projected weights easier than if I went in yesterday. Reasons like this is why the deload is absolutely necessary.
My deload I'm following is only two workouts next week. This is only to make sure I completely deload before doing another [more aggressive] volume phase. Hypothetically, if I was to continue with the intensity phase, I'd stick to the three day deload dropping Wednesday's squats.
Alternative Deload: So instead of three times a week and dropping Wed. squats, I'll do Tuesday and Friday 3x3 instead to ensure full recovery.
Week 5 weights are the same as the final week of volume!
Tuesday:
Olympic Squats: 3x3
Flat Bench: 3x3
JS Rows: 1x3 [3x3 pyramid to max set]
Friday:
Light Oly Squats (80% of Tuesday): 3x3
Military Press: 3x3
Chins:3x3
Deadlifts: 3x3
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