18 Jul Lab Rat – Off Season Week 4

I’m currently in an offseason training cycle after competing at RPS Redemption in Ft. Myers May 30th.  I ended up lifting in the 275’s vs. the planned 242.  I achieved a 1610lb total via 580 squat, 440 bench and 590 deadlift.  Best numbers at 242 were 550, 425, 575 for 1550.  I don’t have a meet on the horizon yet but there are several goals in mind. 

 

Saturday 7/11 – Squat/Deadlift

Warm up – McGill Big 3, KB swings

Squats (all performed w/high box, cambered bar)

• 2 x 6 w/ bar
• 2 x 5 w/ 155
• 2 x 3 / 245
• 335 x 3
• 385 x 3
• 425 x 3

Sumo Deadlift (4″ blocks)

• 245 x 5
• 335 x 3
• 385 x 3
• 425 x 3

Wrapped Brian’s and Byrd’s knees with the NEW INZER double gripper wraps several times and decided to call it a day.

 

Monday 7/13 – Bench

Warm up – Rotator work, few sets with an empty bar

Bench (all using a 2.5board)

• 2 x 5 w/ 135
• 2 x 5 w/ 225
• 275 x 3
• 315 x 3
• 345 x 3
• 375 x 3

Wide grip pause bench – 275 x 5, 2 x 5 w/ 315

Incline d/b – 3 x 12

Band fly – 60 reps

Band press down – 60 reps

 

Wednesday 6/24 (Squat/Deadlift assistance day)

McGill Big 3

McGill chins (alternating grip) – 20 reps

Barbell row – 2 x 8 w/ 135, 2 x 8 w/ 225, 2 x 6 w/ 275

Barbell shrug – 2 x 8 w/ 315, 2 x 8 w/405

Piston squats (cambered bar) – 2 sets bar

• 2 x 5 w/ 155
• 3 x 5 w/ 245