Alright guys i think it might be time for a deload...

ive been lifting pretty heavy since feb and i dont know i just feel tired and not as motivated as i use to be...

i think i might start this tomorrow...


This article is from elitefts.com by jim wendler..


Dynamic Bench Training

Bench Press – 8 sets of 3 reps @ 55%
4 Board Press – 3 sets of 3 reps (this should be done lighter than usual; for example if your max set of 3 reps is 405, your top set during the deload week should be around 335-365)
Chest Supported Rows – 3-4 sets of 10 reps
Face Pulls – 3-4 sets of 15 reps
Max Effort Squat/DL Training

No max effort work
Belt Squats – 3-4 sets of 8-10
45 Degree Back Raise – 3 sets of 8 reps
Roman Chair Sit ups w/ weight – 5 sets of 10 reps
Max Effort Bench Training

No max effort work
DB Bench – 4 sets of 10-12 reps
Pull ups – 4 sets of 8 reps
Rear lateral raises – 4 sets of 12 reps
Dynamic Effort Squat Training

Box Squat – 10 sets of 2 reps @ given percentage
Glute Ham Raises – 4 sets of 10 reps
Reverse Hyperextensions – 3 sets of 12 reps
Hanging Leg Raises – 5 sets of 12 reps


How's this look guys??

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