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^^^^ Please don't put "charming" in a manly journal!

DE SQUAT/DEADLIFT:

Banded speed squats with a new 265 lbs on there was very fast. Surprisingly so. This is the heaviest I've used so far. Banded speed deadlifts I used 365, and was faster than ever. Easy. Next time I'll do 375-385 banded. I'm getting used to the extreme band tension. Maybe I'll go ahead and buy some medium bands so I won't have to go through the trouble of wrapping the lights under the powerrack once before doubling them.

DB swings ss w/ weighted hypers were strong. I still didn't feel too motivated or energized so I skipped out on abs and calves and left early. Deload next week is definate to remotivate me and recharge my battery.

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good shit bro, looks like the bands are workin for ya. hows that rash, you finally get that taken care of?

There he is...Where'ya been?

ME BENCH:

Busted out a new PR for reverse band bench press at a stellar 465 lbs. My left pec just under the front delt was giving me problems still. I remember that feeling before so I took it easy. I did more warmups than usual this time because of it. I also brought my grip in a lot more to use more triceps and take the strain off my pec. Warm-ups with 225 x 10, 315 x 5, 365 x 3, 405 x 1, then the workset of 465 x 1. DROP set 365 x 6.

Main triceps exercise I used 4 board presses. I felt great initially. After a few warmups with 315, I threw on 355 and went for 5. They were easy, but after the third rep, my pec started hurting worse so I just ended anything with chest early. Good thing the next two weeks are deloading!

Standing push presses I attempted 265 and got 2 reps. I was thinking about how pissed I am at my pec situation, so I wasn't really concentrating hard enough with these. I wanted a new 3 RM.

JS Rows I added 5 more pounds to and used 270 for 3 x 8. Easiest they've ever felt. After the deloading weeks, I'll work with 275.

Face pulls, then supersetted arms to finish out the workout.

DELOADING THE NEXT TWO WEEKS

We figured that the best thing for me to do is to keep the intensity high (but no PR's), and slash the volume. A nice two week cruise is just what my pec needs.

ME Squat: I'm planning on OLY squats to a relatively heavy 1 RM, no drop sets, and no main pull/GM variant. Keeping the supplementals.

DE Bench: I'm doing a few sets of 20 rep DB presses with a neutral grip, a little shoulder work, pullups and pulldowns, then a few sets of arms.

DE Squat: Dropping the weight again for speed squats to an easy 235, SLDL's, and supplemental work. Easy day.

ME Bench: I'm going to do some CLOSE grip 2 board presses (which I don't feel in my pecs at all), no main triceps exercise, 1 RM push presses, then JS Rows and a couple of sets of arms -> I'm thinking a set or two of 15-20 reps.

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I always prefer deloading with the intensity high. When the volume is slashed, even something as small as dropping an exercise, it makes a huge difference. I posted four deloading examples from Dave Tate in the powerlifting forum. I could see any of those working, but for me, I'd always choose to slash volume over intensity. Reason being because I know my body, and I know that if I do only RE for the deload, or gunning for new PR's with hardly any volume to follow, it either wouldn't deload me, or I wouldn't be able to come out of the deloading weeks and pick up where I left off.

After so many weeks blasting, 2 weeks deloading seems more than appropriate. After the deloading, I don't believe in a "set schedule" like some people like such as every 5 weeks. That type of structure is for people who are new enough to where they either don't understand deloading, do big jumps in weight for PR's without pacing themselves, or eat like shit. I know I can go a lot longer than that!

My thoughts exactly on the deloading. If you keep the intensity high it takes very little to maintain your strength.

Deload ME Squat/Deadlift:

Easy day. My knees hurt a little because of last week's speed squats. Parallel always hurts the knees for me. OLY squats I busted out 225 x 5, 315 x 3, 365 x 1 easy. No drop set. I was planning on 405 again, but that would negate the deload.

Pullthroughs ss w/ weighted hypers, then heavy abs work with the bands. Good workout for my lower back. I kept the 180 lbs for pullthroughs (3 x 12) and hypers I used a 30 lb DB.

Felt weird not doing a heavy drop set for OLY squats. That's usually my favorite part. I'm also missing my deadlifting. I really got accustomed to my heavy pull varient after my ME squatting.

Total time in the gym (beginning with first warmup): Roughly 30 minutes.

DE Bench:

Good day. Pec felt fine. Did 3 x 20 DB presses with 70's using a neutral grip. Few sets of seated DB shoulder presses, weighted pullups, pulldowns, then ended with a few sets of arms. Easy ass day.

DE Squat/Deadlift:

Again, taking it easy for the deloading. Dropped from 265 to 235 banded speed bench which was easy. Also did 3 x 8 SLDL's using 275 lbs. DB Swings ss w/ hypers; Banded abs ss w/ Calvers and I was out.

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The following day after my DE Squat workout, I got a nasty stomach virus. The past two days I've eaten zero food. Only some ginger ale. It was fucking wierd at how sudden it came on!! I woke up yesterday feeling great. Had my protein rich meals since I woke up. Then around 1030 I drank a nice tall glass of milk, some eggs, and some pumpkin pie. Afterwards I helped pick up my house because we were going to have company.

Then around 11 am, it hit me like a ton of bricks. Right out of nowhere. Had a nasty case of what I call "water faucet diarrhea" non stop. I was laughing with my wife about it at first, then a few minutes later, up came my pumpkin pie and milk. Puking my guts out.

The rest of that day I was laying out of sight in the dark. Terrible. My daughter had the same thing a few days before, and low and behold, it's HIGHLY contagious. LOL, ME Bench day on Sunday doesn't look good for our hero.

20 hours later...I'm sitting here at work. Best thing I could've done. It gives me 12 hours of pounding gatorades and water. The nausea is gone so I started eating chicken soup and the like. I don't need to push it since I spent the better part of last night worshipping the porcelean goddess....

Get well soon.

BTW, I bought a few pounds of ion-exchange whey isolate from trueprotein to try with my preworkout meal. Grape flavoring I thought would taste a little more "grappier".

It does mix clear in the water which is nice. Sometimes there's little sticky clumps that stick to your teeth. I like it so far, but I think the cold filtration w/ added aminogen is better as far as taste goes.

Thanks bro! I haven't talked to you lately. Hope all is well. Send me a pm when you get a chance..See what you're up to.