05 Sep Brian Carroll | Week 5, day 1 bench | Week 5, day 2, Squat/DL |Offseason
Currently in Offseason mode as I get ready to transition into precontest mode for 10/29 in NC for an RPS meet.
[wa-wps]Huge thanks to Captain Jacked.com and Inzer Advance Designs for supporting my lifting!
____________________________________________________________________________
I’m transitioning into more of a traditional offseason now vs the fluff and buff ‘coasting’ that I’ve been doing to heal up. 2 months has just flown by like crazy. My plan is to continue offseason for a few more weeks then do Tony Cowdens RPS meet Halloween Weekend in NC.
What the last block looked like for August:
Monday – Feet up bench as main lift
Wed – stays the same, just heavier and more intense – squat/DL assistance
Thur – Full and buff upper
Sat – Pause squats with cambered or buffalo bar – deads off blocks. no equipment
New block that I’m starting 9/5
Monday – raw bench off chest, Raw boards then some shirted (that’s it the whole day)
Wed – Squat/DL assistance – rowing, split squats, chins, leg press etc
Thursday – Bench assistance & Fluff and Buff
Saturday – Squat(adding gear soon)/DL (staying raw & off blocks for a while) & Leg press (wraps, shirt and squat suit for this)
For those following along – I Wrapped up the small 5 week block of offseason. I got done what I needed to with a few weeks being jacked up with some traveling it still went well.
I have a small base of strength that I was able to solidify but I’m still not where I need to be. Long way to go, but it always comes back quick. Taking the 2mo off was a great thing that will pay off in the coming weeks.
Anyway, here’s last week —
Monday – RPE 7
Bench day
Bench with pause: top set of 360×5
Incline DB press: 3×15
Bench dips: 3×15
DB skull: 3×15
Band fly: 3×15
Band press-down: 3×15
Wed – RPE 7(had to get this in early due to travel)
Squat/DL
Squat – top set of 615×2 – paused with wraps
DL – 2″ blocks – 635×2
Leg press: 3×6 – piston style
Stir the pot: 100
Bench day was not really good for me. I didn’t feel any snap on my presses and really felt like a zombie. Must have been the long weekend or I’m dying slowly and unaware. It will come back fast but this day felt like slow motion. BUT, got the work in!
Squat and DL day actually felt very good. Very happy with both of the lifts, especially the deadlift. I didn’t feel like I was in quicksand but I did catch-up on some rest. Feeling much better about my squat, but lots to do yet. Dead feels fantastic.
Will update more soon on my exact plan the next 8 weeks for the meat. It will be more aggressive in some ways, but conservative in others. Stay tuned.
Brian Carroll
Latest posts by Brian Carroll (see all)
- Diet and Back Pain (THIS MATTERS!) - September 5, 2024
- Avoid Back Injury (DO THESE THINGS!) - September 3, 2024
- Longevity In Strength Sports (LEARN FROM MY MISTAKES!) - August 29, 2024
Sorry, the comment form is closed at this time.