Week 10 Deload

I just finished week 10 of LRB 365 which is a deload week.  I continued with my conditioning as I have a fitness test at the beginning of April and I added in two weighted vest walks.  Here is a breakdown of my week:

Monday:
Morning: 20 minute weighted vest walk

Box jumps
30" x 3 x 5

Squats
45 x 10
95 x 8
135 x 8
175 x 2 x 5

Pull ups
3 x 7

Pike sit ups
3 x 10

Tuesday
Conditioning
Treadmill Run
20:00 minutes at 6.5 at 1% incline

Wednesday
Standing OH Press
45 x 10

Bench
45 x 10
95 x 8
135 x 6
155 x 2 x 5

Push ups
42, 6

Rows
135 x 3 x 8

Friday
Morning: 20 minute weighted vest walk

Dead lift
135 x 5
185 x 5
225 x5

Shrugs
135 x 2 x 20

Curls
45 x 2 x 20

Decline Sit ups
3 x 12

Saturday
1.5 mile run at 12:40

Deload felt good this week, I am going to add push ups to the two press days in the next cycle to get ready for the fitness test.  I am going to follow the 50% method, do a set, rest a minute and than try and get 50% of the reps from the first set.  I didn't do too well on the first attempt. The weighted vest isn't tough, but man, my traps are on fire when I am done with the walk.  A 12:40 1.5 mile run isn't too shabby for a base conditioning level , I have a test in a month, so we will see what I can do, and then I will test again at the end of the cycle to see where my conditioning is at.  This next week, I am taking off from the weights, I will do two days of push ups and my conditioning (2 weighted vest walks, 20 minute run, modified hill sprints on the treadmill (down the hill).  Also, I love doing the box jumps as part of my warm up for squats, so those are coming back this cycle.  I will post my goals for the conditioning and fat loss cycles this coming week.