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I have not been logging my Wednesday Squat/DL assistance day where grip, upper back, and legs have been the focus (0r my Friday Fluff and Buff). It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all, but I have been training four days every single week for the last ten weeks. I will include these training sessions soon.

This deload training session was done just under 12 weeks out from the WPO.

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The previous offseason mini-cycle consisted of the following:

Cambered bar squats for triples/doubles then single

4″ block pulls – same rep scheme as squat

Stability bench – stayed with more repetitions since this is more of shoulder /pec ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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This 10/20/Life offseason mini-cycle will consist of the following:

Buffalo bar squat singles in belt, wraps and soon briefs

2″ block pulls with belt

Bench press and board work/shoulder saver and soon; SDP for some assistance work

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 Deload 8.18.18 Week 11, day 1 Squat:

• RPE 5

Warm-up:

• McGill Big 3
• Side laterals
• Scapula walks
• Internal/external rotation
• Rear delt flye
• Band pull-aparts

Training:

1.  Lot’s of extra McGill big 3 etc.
2.  Belt squat: 4×6 – fast and light
3.  Belt squat DL Romanian Hybrid: 4×6
4.  Suitcase carry: 4 trips
5.  Walking cool-down.

I stuck with my plan laid out ten weeks ago, no matter how bad I wanted a bar on my back. I know it’s essential to hold to the program and make myself rest.

This week will consist of rest, eating right and taking a little bit of downtime before I start pushing harder.

After the deload week (this coming Saturday), I will be going a bit heavier on the squat in briefs (low to mid 700s) then I’m going to put on my LUP and start knocking off the rust with it for a couple of singles in the high 700s.

This transitional week is just this: get used to the pressure of the gear and bridge the start of the next phase; precontest. I have not decided if I’m going to put on my DL suit or not, either. I may wait for the next week.

Monday will be just the same: Transitional as I start dialing in my form and equipment for the bench press, wearing the shirt LOW.

The next 12 weeks are going to FLY. This time leaves us about 11 training weeks to create change; We will be five weeks out and peak our intensity before you even know it.

I have gone the extra mile with the details and had all of my gear in hand. I want to take the time to thank Inzer Advance Designs for all of their help for this prep and throughout my entire lifting career.