Day 1 Squat/DL

Warm-up

McGill Big 3

Goblet Squats

Straight Bar Squats RPE 9

up to 815 x 1 briefs and knee wraps

Deadlifts off floor RPE 9

up to 655 x 1 in Fusion

 

Day 2 Bench Press

Warm-up

McGill Big 3

Band Flyes

1 Board Press

up to 405 x 1 raw

455 x miss

Band Pushdowns

100 reps

Grip work

 

Day 3 Lower Body Assistance 

Warm-up

McGill Big 3

Goblet Squats

McGill Chin-ups

1 x 10

Bent Over Rows

8 x 3

BB Shrugs

15 x 3

Piston Squats

5 x 3

Goblet Squats

10 x 3

Plate Pinches

Squats: Squats felt very good this week. 815 is the most I’ve ever done in briefs and I had some in the tank. I shifted in the hole before I came up, but I was able to correct it on the way up. That’s the only complaint I have about it. I plan on making a push in the fall to get back into the 1000 pound squat club along with Dan.

Deadlifts: This was the first time I have used a Fusion and I was very pleased with it. It was tighter than I expected, so I was concerned about that at first, but by the end of the session everything felt great. I had really good speed off the floor and plenty of support throughout the lift. This should be around an opener in October.

Bench: I got sucked into running my mouth this week and it cost me a miss. 405 was decent, but it wasn’t great. I should’ve taken 425 and called in a day. Dan tested off a 1 board last week and he managed 455, so I had that number in my head going into this session. I convinced myself it was there and made a bigger jump than I should have. I ended up missing in the 2 board range, which is par for the course for me. Dan has me doing some different things during the next block of my off-season to try to bring up this weakness.