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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. It’s pretty light and doesn’t differ much from week to week, so I’ve trying not to bore you all.

Will update more on this soon.

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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 ‘rehab’/transitional at this point but same idea. Sets of 5’s then 3’s has been the go-to.

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As I wrote earlier this week, I felt like crap Saturday, so I didn’t train much.

Monday, I felt a little better, so I jumped in some floor press with Mike and Clint.

 7.30.18 Week 8, day 2 Bench:

• RPE 6

Warm-up:

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

Training:

1.  Floor press: 275 – 3×3
2.  CG Floor press: 3×5 – 225
3.  Incline DB press: 3×10
4.  Skull SS w/w DB CG: 3×20
5.  One-arm KB bottoms up press: 3×10
6.  One-arm band press-down: 3×12
7.  Stir the pot: 2×25

So about last Saturday’s feeling like crap. I didn’t realize how ballistic I have gone with the stir the pots lately. This is after not doing them for a while. This is better than getting sick, but sometimes I want to slap myself.

I noticed this the other night during. I have hard times easing into anything. It’s all or none for me. This is a strength and a weakness.

It shouldn’t be a giant surprise that my quads, ITB, hip flexors, etc. were locked up. Another lesson learned. Less is more.

Anyway, my shoulder felt pretty good with floor press, but my bar felt weird not having a liable load on it (hanging KB’s). I’ll get the groove soon.

I’ll be working up a little bit on the squat with briefs and wraps this weekend. Also, I’ll be shirting some for the bench this coming Monday. This will be mainly close grip accessory to get more used to the load again.

Almost 14 weeks out from the WPO. I’m glad strength isn’t linear for the next 13 weeks, as I would get out-squatted by 400lb by a few people in my class.