Currently I am in off season mode after competing at two meets in early September. It has been a good 8 weeks of off season training and I have definitely gotten stronger on squats and deadlifts. This week was scheduled to be heavy doubles, and I added a sub max single afterwards to get a better feel for what I can attempt for the following week. I completed a full 10 weeks without putting a single piece of gear on, which should help me out big time when I do throw it on in two weeks to start my meet prep for January.

Monday Deadlift Day

Birddogs, Rolling Planks, McGill Curl ups

Clam Shells

Dynamic Frog Warmups

135×10

225×5

315×3

405×2

495×1

Top Sets: 585×3, 600×2, 620×1

Reverse Hypers

Leg Curls

Single Arm DB Rows

Hammer Curls

Thursday Squat Day

Birddogs, Rolling Planks, McGill Curl ups

Clam Shells

Dynamic Frog Warmups

Empty Bar x20

145×10

235×5

325×3

415×3

505×1

Top Sets: 545×2, 575×2, 600×1

Banded KB Squats

Narrow Stance Pause Squats

Leg Extension

Saturday Bench Day

McGill Big 3

Banded Shoulder Warmups

Empty Bar x 20

135×10

185×5

225×5

275×3

Top Sets: 300x2x2, 315×1

Reverse Grip Bench

DB Shoulder Press

Front Raises

Lateral Raises

Tricep Pressdowns with band

Next week I’ll take a short break before attempting to hit some raw PR’s. The squat and deadlift are definitely on track to hit new PR’s, but bench is severely lagging behind.