Currently I am in offseason mode for an extended period of time after having more than a few bad meets. I’ll be taking the rest of the year off from competing to do a complete physic al reset. I’ve been hammering away at a heavy pace of about 4 geared meets a year, and without any progress it is time to give my body a break for a while. The plan I have in place to get stronger is going to benefit me greatly in the long run. All my weaknesses have been written down with plans of attacking them by doing things I haven’t done before. The last full week of training has been fun, even without going over 60% on any lifts. I’ll be able to stay entertained with my training the way that I have it all laid out.

Monday Deadlift Day

1 mile on bike

Birddogs, Rolling Planks, McGill Curl Ups

50% deadlifts 315x1x5

Sumo pulls against bands – 225x3x3 vs blue and orange bands

Lat Pulldowns 3×10 @140lbs

Hammer curls 3×10 @40lbs

Tuesday CG Bench Day

1 mile bike

Close Grip Bench 185x5x3

Dumbbell Incline Bench 3×10 @ 55lbs

DB Flys 4×10 @ 40lbs

Front Raises 3×10 @25lbs

Lateral Raises 3×10 @25lbs

Tricep Pressdowns 3×10

Banded Face Pulls 3×25

Thursday Squat Day

1 mile bike

Rooted KB squats w/band 3×10

Squats 325x1x5

Pause squats vs bands – 145x3x5 vs blue and red bands

Leg Ext 3×15

Saturday Comp Bench

Comp Grip Bench vs. Bands – 185x3x3 vs orange and green bands

135×8 vs orange and green

Seated OHP 95x10x3

DB Flat Bench 3×10 @ 70lbs