In this long off season this was the last week of 4’s. Everything is moving very well. I have been really focusing on the things that need the most work. I am also learning to back off some, there is no need to be redlined at this time.
2/18/19
This bench press routine has been focused on lock out power. The accommodating resistance has me focused on generating as much speed off from my chest and grind some through the top portion of the lift.
Bench Press
10 Min Walk
McGill Big 3
Top set of 4 Rev Bands w/chains top set of 5 (285×4) Raised the chains to add top end weight.
Close grip with chains. 4×6 (245×6)
Seated DB Press 3×10 (60×10)
Kaz Rows 3×10 (50×10)

2/21/19
For the past few weeks my deadlifts felt like shit. I just couldn’t get my hips into position and everything felt overall off. I had been wearing an old set of single ply briefs that were not very tight. I decided this week I would go raw to see if the briefs were holding me up from getting into position. I have to say that raw was much better than with the briefs on.
Deadlift
10 min walk
McGill Big 3
Light belt squats
Deadlift top set of 4 (500×4)
Dimmel Deads 4×6 (315×6)
Lat Pulldown 3×12 (160×12)
One Arm DB Rows 3×12 (65×12)
T Bar Shrugs 3×12

I didn’t have big expectations for squat day. I had pulled raw Thursday and my daughter talked me into going skiing Saturday. This would not be a big deal except I have not skied since high school. As of Saturday, evening my legs were pretty tired. Other than my knee aching I managed to pull out a pretty decent day.
Squat
McGill Big 3
Goblet Squats
Top set of 5 (545×4)
Box Squat close stance just above parallel 4×6 (315×6)
Belt Squat wide stance 3×10 (425×10)
Ham Glute Raise 3×10