27 Mar Lab Rat – Offseason Week 2

I’m currently in a short offseason training cycle after competing in the XPC Finals at the Arnold Sports Festival® March, 7th.  An entry form was recently submitted for the RPS Redemption Meet in Ft. Myers May 30th.  Goals for this meet are to improve my 242 w/wraps total of 1550 via 550, 425, 575

Training has been going really well, I’m taking this time to address some weak points that were discovered at the XPC finals along with some minor form tweaks.  All offseason squatting will be done with specialty bars to help prevent excessive elbow abuse.

Week 2 (3/21 – 3/25)

Day 1 – Squat/Deadlift  Warm Up – McGill Big 3 and goblet squats

Buffalo Bar Squats

• Bar 3 x 8
• 145 2 x 5
• 255 x 4
• 345 x 4
• 395 x 4
• 415 x 5

Sumo Deadlift

• 225 x 4
• 315 2 x 4
• 405 2 x 5

Box squats – 3 x 8 w/285

Band leg extension – 4 x 12

 

Day 2 – Bench  Warm Up-  Rotator work, Bar 2 x 8

• 135 2 x 5
• 225 x 5
• 275 x 4
• 315 2 x 4
• 335 x 4
• 365 2 x 4 (2board)

Incline d/b – 4 x 12

Bench dips – 4 x 15

 

Day 3 – Squat/Deadlift Assistance  Warm up – McGill Big 3

McGill chin – 20reps alternating grip

Rows – 4 x 8 w/ 275

Shrugs – 2 x 8 w/ 315,  3 x 8 w/ 405

Hammer curls – 4 x 12

Rolling planks – a good amount