When starting your new mesocycle, you will have experienced a slight reduction in fitness from your deload; therefore, it’s a good idea to begin the first training week conservatively in volume, load, and intensity. Use knowledge of prior performances to estimate loads for the given rep ranges/intensities. If you are

Pull-Ups:– Find a stable platform/bar that is at least ~6 inches higher than your standing reach. Choose the grip you intend to use (for the sake of this write-up, I will use a shoulder-width, neutral grip from this point forward).– Setup a stable box/bench/step-up platform under the handles you intend

Barbell Push Press: – Setup J hooks on the outside of a full rack or in a half rack. Place a barbell across the hooks. The bar should be at the same level as your upper chest. – Step up to the bar and grip it firmly with your hands