Monday 20140224

Aright, listen up. 

This is the deload week. I repeat, this is the deload week. That means less volume and your lifting sessions will feel like warm-ups. THAT IS OK! 

This is where everyone screws up Wendler 5/3/1, well, where everyone screws up most strength programs. DO THE DELOAD WEEK

This kind of heavy lifting trains not only your muscles, but also your CNS and your mental stamina. Skipping deload weeks and jumping right back into more heavy lifting will work...for awhile. Then you will start to overtrain, if not physically, then mentally...but it WILL happen. You will then see negative returns and wonder why....

Welcome to real strength training. Do it right! 


Complete Eo3 Official Warm-up, upper body emphasis, found here


Bench press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 



Bench Press 

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps


Bench Press 2 x 10 reps @ 50% 
One-arm KB Row 2 x 10 reps 


For 30 minutes...

  • Row or Run. 

*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed 


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.