03 Apr Lab Rat Offseason Week 3 Day 2 & 3

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

Offseason training is officially over, all 3 weeks of it.  I must admit it was refreshing to train without much concern for hitting specific numbers or percentages.  Next week calls for a trip to Charlotte for work and a deload.  One would think I plan my work travel around deload weeks.  Monday’s training kicked off with the usual rotator work and a couple sets with the bar.

Bench

• 135 3 x 6
• 225 x 4
• 275 x 4
• 315 x 4
• 335 x 4
• 365 x 4 (2 board)
• 385 x 4 (2 board)

Incline d/b – 4 x 12

Tri push down – 4 x 15

Bench dips – 4 x 20

Squat / Deadlift Accessory Day

I didn’t have much motivation to train so I kept it short and sweet.  The McGill Big 3 was used to warm up.

McGill chins – 20 reps alternating grip

D/b rows – 4 x 12

Shrugs – 4 x 10 w/315

Hammer curls – 4 x 15

McGill Big 3 – a few rounds