Here is what I am going to do for the deload. On heavy days, instead of the first lift being a 5x5 at 60-70%, I am going with a 3x5 at 60-65%. I figured less volume there would be good.
I will not do any drop sets/rest pause sets. I have gotten into a bad habit. During the summer and even up to today, I have been doing at least one drop set or rest pause set after EVERY lift. I think I was doing it because I had more free time in the summer and because I am reverting back to my old habits of more volume = more gains. If I didn't hit everything twice a week, I would do that, but I need to stop it. It also adds a decent amount of time onto training as well. Volume will be decreased a lot by getting rid of all of that nonsense.
Here are the two "dilemmas" I have. One, the second exercise this week on my heavy days calls for a 6x2. This exercise, the rep range is usually 15 or 25, depending on the week. This week is only 12 reps, but with slighter heavier weight. Doing 6x2 on pullups isn't taxing, so I am going to keep that. Military press, I don't know if I should decrease the weight a little or perhaps go with a 3x2 with the heavier weight or 6x2 with lighter weight. Same thing for pause squats. I think I will go lighter on pause squats, because my max deadlift is just 2 days later. The military press won't affect anything in the coming days.
Second thing. I do one "burnout" set at the end of my workouts. I will choose an exercises, lets say cable pressdowns for triceps, and I will go for 50 reps in 4-5 sets with minimum rest. Thoughts on leaving this or removing it?
