31 Jul Lab Rat – Off Season Week 6

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.

The goal for week 5 was to beat week 1’s numbers.  The numbers were blown out of the water, probably because I was sandbagging the hell out of the RPE scale the first few weeks.  Week 6 called for a deload but I decided to reset my offseason training and  treat week 6 as week 2, top sets of 4.  I’ll be on vacation August 4th – 9th so I’ll be pushing for another week instead of deloading.  Yes, that will mean 4 weeks without a deload.  I DO NOT recommend this for everyone, deloads are critical to principles of 1020Life along with staying both mentally and physically healthy.

Saturday 7/25 – Squat/Deadlift

Warm up – McGill Big 3, KB swings superset with goblet squats

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

• 2 x 6 w/ bar
• 2 x 6 w/ 145
• 235 x 4
• 2 x 4 w/ 325
• 375 x 4
• 415 x 4

Sumo Deadlift (4″ blocks)

• 225 x 4
• 315 x 4
• 405 x 4
• 455 x 4
• 495 x 4

Sumo pulls are feeling stronger and stronger after each passing week.  As a conventional lifter I’ve always hated pulling sumo.  Going forward I plan on pulling from a 2″ block for several weeks then eventually pulling from the floor.  Hell, I might transition into a sumo puller.  Time will tell.

 

Monday 7/27 – Bench

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

Bench (all using a 2 board)

• 2 x 5 w/ 135
• 2 x  w/ 225
• 275 x 4
• 315 x 4
• 345 x 4
• 365 x 4

Wide grip pause bench – 275 x 6, 2 x 6 w/ 315

Band fly – 60 reps

Band skulls – 60 reps

 

Wednesday 7/29 (Squat/Deadlift assistance day)

McGill Big 3

McGill chins (alternating grip) – 20 reps

Barbell row – 2 x 10 w/ 135, 4 x 10 w/ 225

Barbell shrug – 2 x 8 w/ 315, 3 x 8 w/405

Hammer curls – 4 x 12