16 Nov Danny Vega – 4 month off season – Week 1 bench
I am currently in off season mode. Over the next 4 months I will be focusing on building my bench and working on some weak points until I start meet prep for next May’s RPS Redemption meet. I will be competing raw with wraps in the 242 weight class.
Having not really done a whole meet, I felt like last week took forever to end and I was ready to get started this morning. One thing is for sure–I have very little work capacity in my upper body. Everything felt extremely light until 40 reps in, and I started to hit a wall. It didn’t help much that I kept rest to 2-2:30 tops.
I expect next week to be much easier. Volume will drop from 56-48 reps on the main movement and I also find I make huge adaptations between week 1 and 2 of a higher volume off season. I’m nowhere near where I want to be on bench but this is a good place to start.
Bench 45×15, 135×5, 185×3, 225×1, 245×10,10,10,10,8,8, back down set at 225×10
Close grip bench 205×8,10,8 (pathetic, I know. This is usually light but my triceps are weak and have no work capacity. That will change)
DB incline bench 65×10,10,10
BW dips (didn’t even attempt to add weight at this point) 3×10
Smith machine JM presses 135×8, 95×12, 95×10
Stir the pot x50 reps
Increasing the calories substantially is going to help me recover properly from all this volume and yield great results. It’s only a matter of time.
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