Swole Iron Volume Week 4 - DELOAD!!

10 PAX hit the gloom for Week 4 of Iron Volume — our deload week. Same weight, half the sets, maximum rest. Turns out Fotomat picked a pretty good week to make his return. He’s been out of the gloom for a bit, but jumped right back in like he hadn’t missed a beat. Pepsi returned from his travels — both work and celebrating 25 years of marriage. Congrats! Emoji somehow posted after working until 2 AM and still showed up bringing his usual energy. Amazing. The reduced volume meant something unusual happened at Swole: we had five minutes left. voodoo stepped up to correct this oversight by leading us through some secret bonus ab work. Deload does not mean relax. The playlist was a chronological coming-of-age tribute to my love of EDM, spanning the old-school stuff from 1986 through 1999, with enough rock mixed in to keep The Worm from revolting. Unplugged was fully supportive despite not being as familiar with these bangers as I thought he’d be. Benny claimed he’d heard these hits in college, but Uncle Leo was quick to point out that those were probably remixes. 😂 Springfield added that bad ’80s music is apparently very popular in Chile, where he spent some time working. I’m choosing to interpret that as an endorsement. The Weinke Warmup Block A — Double Front Squat 2 sets × 6 reps 120 sec rest Block B — Double Clean & Press 3 sets × 4 reps 120 sec rest Block C — Single Front-Rack Reverse Lunge 4 sets × 8/side 120 sec rest Block D — Single-Bell Crush Press 2 sets × 10 reps 120 sec rest Block E — Carries Down / Back / Down / Back 40 sec work / 60 sec rest Suitcase, rack, or waiter Block F — Secret Core Five bonus minutes of core. Week 4 Day 1 in the books. Same weight. Half the sets. Full rest. Trust the process. Next week we start building the volume back up. 💪 ANNOUNCEMENTS: Adventure Quest. Check out or add to our Google Event Sheet https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk COT: YHC took us out.