28 Jul Lab Rat – Offseason Week 5

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 7/18 – Squat/Deadlift

Warm up – McGill Big 3, Goblet Squats

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

• 2 x 6 w/ bar
• 2 x 5 w/ 155
• 245 x 5
• 2 x 5 w/ 295
• 335 x 5
• 365 x 5

Sumo Deadlift (4″ blocks)

• 225 x 5
• 315 x 5
• 365 x 5
• 405 x 5
• 455 x 5

 

Monday 7/20 – 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
• 2 x 5 w/ 275
• 315 x 5
• 335 x 5

Wide grip pause bench – 3 x 6 w/ 275

Incline d/b – 3 x 12

Band fly – 60 reps

Band skulls – 60 reps

 

Wednesday 7/22 (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