I am currently in off season mode after competing at two meets in the beginning of September. The next few weeks I will be finishing off a 10 week off season and hopefully hit some raw PR’s before beginning my 10 week contest prep and adding the gear. The meet I have planned out will be at the end of January, so I have plenty of time to finish my raw off season work and get stronger. The plan for the week was to hit heavy triples at around RPE 8. The only exception was on deadlifts where I made it a set of 4 since it was feeling good.

Monday Deadlift Day

McGill Big 3

Dynamic Frog Warmup

135×10

225×5

315×3

405×3

Top Sets: 455×3, 495×3, 545×4

Reverse Hypers

Leg Curl

Single Arm DB Rows

Hammer Curls

Thursday Squat Day

McGill Big 3

Dynamic Frog Warmup

Banded KB Squats

Empty Bar x10

145×10

235×5

325×5

Top Sets: 415×3, 485×3, 525×3

Monday Bench Day

McGill Big 3

Shoulder warmup with band

Empty Bar x 20

135×10

185×5

225×5

Top Sets: 275×3, 295×3, 315×1

Reverse Grip Bench 135×5, 185×5, 225×5

DB Incline Press

Lateral Raises

Front Raises

Banded Tricep Pressdowns.

All 3 main lifts felt very good this week. Next week I will be hitting some heavy doubles that will hopefully lead into some raw PR’s in 2 weeks. The WPO is this weekend and I’m excited to see some teammates while watching some of the best lifters on the planet.