Squats & Bench - 5/3/1 Cycle 1, Deload

This is my first time on a programmed deload week. I took advantage of using light weight and did slow movements and long pauses at the bottom or my bench and squats. Fun. Good stuff.

Warm Up: 5 minutes rowing

• Bench: 5@60, 5@75, 5@90
• Squats: 5@70, 5@90, 5@110

Assistance Super Sets: 

• Row: 10@60, 10@65, 10@70
• Holds: 80, 85, 90@25

• Pull Ups: 3R, 3R, 5U
• Dips: 6, 6, 10 **the two sixes were slow movement with long holds at the bottom

Time: 55 minutes
Weight: 206