22 Jan Lab Rat – Offseason Week 3
I’ll be competing in Ft. Myers, FL. @ RPS Redemption III May 28th.
[wa-wps]
Squat / Deadlift – Saturday 1/9/16
Test day. I worked around the dull ache in my side/oblique/lat the previous week and decided it was time to test it. Started the day off with more rotations of the McGill Big 3 than normal to ensure everything was warm and snug. Goblet squats instead of kb swings to reduce the stress on my side then under the cambered bar for a few sets.
Squats (low box, cambered bar)
- 2 x 5 w/ 155
- 2 x 3 w/ 245
- 335 x 3
- 385 x 3
- 425 x 3
Sumo Deadlift (2″ blocks)
- 225 x 3
- 315 x 3
- 405 x 3
- 455 x 3
- 495 x 3
Overall everything felt solid and moved with relative ease, hoping to keep this momentum going.
Bench – Monday 1/11/16
The plan was to do my raw offseason work then jump into Brian and/or Byrd’s Inzer Bench Shirt to assist with the break in. Warmup consisted of rotator work and a few sets with the bar.
Bench
- 2 x 5 w/ 140
- 230 x 3 (1 board from here up)
- 320 x 3
- 380 x 3
This was less volume than I typically do, usually there’s a set with 275 and 350ish. 380 moved well so that’s promising.
Added Inzer Shirt
- 410 x 4 (3board)
- 460 x 4 (3 board)
- 500 x 3 (2 board from here up)
- 550 x 2
- 590 x 1
Not gonna lie, I enjoyed benching in a shirt.. the wheels are turning.
Close Grip Bench Press (shoulder saver) – 3 x 8 w/ 275
I decided to shut it down here as I did enough work for the day.
Bench Dips – 50 reps
Squat / Deadlift Accessory Work – Wednesday 1/13/16
McGill Big 3
McGill chins (alternating grip) – 10
D/B row – 3 x 15
Barbell Shrug – 3 x 10 w/ 315
Pause squat (cambered bar) – 3 x 5 w/ 245
Bulgarian Split Squat – 3 x 10
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