Currently I am finishing up week 4 of my long off season plan. Things are going well and my lifts are actually improving with the added accessory work. Handling the extra work has been easy so far, and trying some movements against bands has been making training more fun. Usually I am getting my kicks out of hitting 80%+ lifts, but finding new challenges in training has replaced that. The workload for this week was a little lighter, with only 3 days compared to my normal 4.

Tuesday Deadlift Day

1 mile bike

Deadlifts 405×3, 455×3

Deadlifts vs bands

225x3x2, 315×1 vs blue and orange bands

Reverse Hypers 3×10

Lat Pulldowns 3×10

Hammer curls 3×10

Thursday Squat Day

1 mile bike

Rooted KB Squats standing on bands 3×10, focus on depth

Squats 415×3, 455×3

Paused Squats vs bands

235x3x3 vs blue and orange bands

Unrack and hold vs blue and 2x orange bands

Saturday Bench Day

Comp bench vs bands (orange and green)

195×3, 200×3, 205×3

Seated OHP 95×5, 115×5, 135×5

DB Flys 3×10 @40lbs

Incline DB Press 2×10 @60lbs

DB Flat Bench 2×10 @80lbs

Tricep Ext 3×15 w/rope handle

Tricep Ext 2×10 w/V handle