26 Apr Dan Dalenberg | Offseason Wk 5 | SQ/DL
I recently lifted at the Arnold Classic XPC meet where I totaled 1955, benched 500 raw and pulled a PR deadlift. Off season training has started after a nice long deload. I’m going back to what has worked the absolute best for me, having Brian Carroll handle writing my programming.[wa-wps]
Really good night of lower training. Happy with the recent progress and also realized a few things I need to get better at.
1. Pause Squat- Top set of 4
Beat week 2 by 20 pounds with 475. In week 2 I was over reaching a bit in terms of RPE. Happy to beat it by 20 pounds and have it be easier. However, I could do these a lot better. As you can see the pauses are super brief and depth needs work. I need to be videoing more of my training to keep me honest.
2. Pause Pulls- Top set of 4
Up through 455, beating weak 2 by 50 pounds. Best part of these is that the top portion of the movement is getting faster and faster. I had some video but the quality was poor, not worth sharing.
3. Single leg GM 3 x 10
4. Piston Squats- 3 x 6
I took these a little lower than previous weeks. The bottom end of the lift needs the most work, so it made sense to me to do these a little lower.
5. Stir the pot- 100