DELOAD

It's the final week of my 4 week lifting cycle which means DELOAD.  YAY!

So this month i've been doing this:

Week 1

Fri 18^th Deadlift (118 1rm/106) – 79kg x5, 84kg x5, 90kg x5+

Monday 21^st Squat (51 1rm/46) – 34kg x5, 36kg x5, 39kg x5+

Tuesday 22^nd Overhead press (28 1rm/25) – 19kg x5, 20kg x5, 21kg x5+

Thursday 24^th Bench (73 1rm/66) – 50kg x5, 53kg x5, 56kg x5+

Week 2

Friday 25^th Deadlift (118 1rm/106) – 85kg x3, 90kg x3, 95kg x3+

Monday 28^th Squat (51 1rm/46) – 37kg x3, 39kg x3, 41kg x3+

Tuesday 29^th Overhead press (28 1rm/25) – 20kg x3, 21kg x3, 22kg x3+

Thursday 31^st Bench (73 1rm/66) – 53kg x3, 56kg x3, 59kg x3+

Week 3

Friday 1^st Deadlift (118 1rm/106) – 78kg x5, 90kg x3, 101kg x1+

Monday 4^th Squat (51 1rm/46) – 35kg x5, 39kg x3, 44kg x1+

Tuesday 5^th Overhead press (28 1rm/25) – 19kg x5, 21kg x3, 24kg x1+

Thursday 7^th Bench (73 1rm/66) – 50kg x5, 56kg x3, 63kg x1+ (40, 46, 53)

And this week i'm aiming for these numbers:

Week 4

Friday 15^th Deadlift (118 1rm/106) – 64kg x5, 69kg x5, 74kg x5

Monday 18^th Squat (51 1rm/46) – 28kg x5, 30kg x5, 32kg x5

Tuesday 19^th Overhead press (28 1rm/25) – 15kg x5, 16kg x5, 18kg x5

Thursday 21^st Bench (73 1rm/66) – 40kg x5, 43kg x5, 46kg x5

The numbers are really reserved because I wanted to make sure all strength gains were solid gains.  So I wasn't going up 5kg every week any more.  It was actually a lot of pressure on myself and when I researched programmes more I found it just wasn't a long-term thing that could be sustained.

After this deload week bench and overhead press will be going up 2.5kg and deadlifts and squats will be going up 5kg.  I'm very excited about continuing to improve :D