Week One: DF 5x5

Monday:

[5x5] Olympic Squats: 245
[5x5] Flat Bench: 275
[1x5] JS Rows: 285
[2x12] Reverse Curls: 90
[2x12] Skullcrushers: 90

-After each exercise per bodypart a loaded (DC) fascia stretch.

- Not too bad today. Everything was exactly 90 seconds rest between sets. The weight was still heavy and the exact same weight I used back in week 2 of my previous volume phase. My arms were pumped to the max when I was done. My JS Rows went: 235x5, 245, 255, 265, 285x5.

- Walking into the gym today, my weight was 249.5 lbs. So I gained about 2 lbs during the deload. Good body recomp over the past 5 weeks using the 5x5 protocol.

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