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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 as I adjust this and approach the final 10 weeks going into the WPO.

This training session was done just under 14 weeks out from the WPO. Pardon me being a couple of days behind.

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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

 

 8.6.18 Week 9, day 2 bench press:

• RPE 7

Warm-up:

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

Training:

1.  Bench press: 325×1-4 singles
2. Board press: up to 415×1 off the 3
3. Shoulder saver presses: 315x5x2
4. CG DB press SS DB skulls: 3×10
5.  One arm band press-down: 3×10
6.  Side laterals: 3×15

 

Still adjusting to benching without hanging the weight on the sides “stability bench.” It’s kind of like being drunk for so long that walking without alcohol feels weird.

My shoulder feels good, yet I have to make sure not to get too greedy! 325 and 415 felt solid in my hands.

I will need every week of the last 13 weeks to get this dialed in and back to strength. Each day counts.

I am looking forward to getting back into some briefs and SDP in the upcoming next few weeks, but there is no rush. 14 weeks is a LONG time. Huge thanks to Mike and Adam for helping me break-in a couple of SDPs!

Bigger weights on the horizon!