It def wasnt a ME strain today Horse,just harder than it shoulda been,thats usually a good sign for me to stop.And my lower days are going awesome do you still think I should nix the squats friday or should I keep it to a strictly upper deload?

From now on I think I'll keep every 3rd or 4th ME Bench day as RE work too.

thoughts?

If it's just your bench, then ease back a bit and do some triples instead of singles. Even a max set of 5. Nothing really needs to change by the sounds of it. If it's limited to only your upper body, then I'd just do a repetition day instead of your max bench day.

As far as RE goes, I'd recommend no less than every 4-5 weeks no matter what. The repetition is STILL classified as a maximal effort because you're putting everything into lifting for as many reps as possible.

Consider one of three things. Either do an illegal wide grip (pointer finger outside the rings) for a 6 RM. Generally speaking, that's going to be roughly 80% of your 1 RM. That is a tremendous one for your power off the chest as well as hypertrophy.

Or you could do a neutral grip DB press for a record. Generally, it's a total of 3 sets with whatever weight you want to keep a record for. I would recommend picking a weight that has you straining on 10, but making at least 15 reps with. The most important part is taking 5 minutes rest between each set. Keep records of each (total). You could do incline, flat, seated, decline, ect. Keep records for everything. What's kindof cool about that is when you finally get around to doing it, say, a year from now, you could see some serious improvement.

The third is just doing a few sets of 15-20 reps.

Sounds good Horse.

I will skip DE Bench this week,I will probs just do some low back hamstring and back work on friday.Take the whole weekend off (something I havent done in ages) and possibly depending on how I feel i might push ME Squat day to Tues next week to allow for a 3 day full break.

Oh and if its hot I'll spend the entire weekend in the pool!!

Ya its hot here too..... -10C. lol

Damn that would suck Dub.Do you do anything fun in the snow? Sledding etc?

Oh and I thought I should mention it.Monday I did those split squats for the 1st time in ages (doing any single leg stuff) and I am still a tad sore in the legs,that one legged stuff is no joke!! I am glad my knee held up that time normally I get some pain.Awesome.

Deload Day

BORING!! Just did a heap of mobility shit,then screwed around with some barbell rows,some Pullthrus and some abs.Also did some band static holds with a bar.Kinda like a reverse bench press.I think Im real weak in the lats and it gives me no stability under a heavy bench.Gonna hammer the shit out of this type of work.

Deload Day 14/11/08
Barbell Rows 3x5 up to 55kg
PullThrus Close Stance 2-3x8 90kg
Abs
Holds?

throw in some pullups :)

I dont really feel I get much outta chins and pullups,I do think I need to work on my rowing strength alot tho.Might alternate them in from time to time for something different tho.

Strap on some weight :)