Deload/Low Volume/Strength Test Push · Fitness

After a few weeks of intense, highish volume training, this week will hopefully be a low volume but high weight week where I test my strength and recover at the same time.

Smith Incline Bench Press

7 sets

20 volume points

01
100 lbs × 4
02
145 lbs × 1
03
160 lbs × 1
04
175 lbs × 2PR: max load
05
160 lbs × 3
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 3

Dumbbell Standing Overhead Press

4 sets

10 volume points

08
25 lbs × 4
09
30 lbs × 3PR: 1RM
10
35 lbs × 2PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 2PR: 1RM

Cable Crossover

3 sets

9 volume points

12
25 lbs × 4
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
35 lbs × 2PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 3PR: 1RM

Lateral Raise

4 sets

12 volume points

15
15 lbs × 4
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 3PR: max load
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 3PR: 1RM
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 3PR: 1RM