Lab Rat – Offseason Week 5

I’ll be competing in Ft. Myers, FL. @ RPS Redemption III May 28th.  

[wa-wps]

Squat / Deadlift – Saturday 1/23/16

Coming off a deload everything felt great.  McGill Big 3 for a few rounds and a more than normal amount of sets with the bar were used to warm up.

Squats (low box, buffalo bar)

  • 2 x 5 w/ 150
  • 240 x 5
  • 290 x 5
  • 330 x 5
  • 360 x 5
  • 370 x 5

Sumo Deadlift (2″ blocks)

  • 225 x 5
  • 315 x 5
  • 405 x 5
  • 2 x 5 w/ 425

Deadlift felt a little sluggish, nothing to be concerned with.

Bench – Monday 1/25/16

Once my raw offseason work was completed I jumped into Byrd’s Inzer Bench Shirt to assist with the break in.  Warmup consisted of rotator work.

Bench

  • 2 x 8 w/ 140
  • 230 x 5 (1 board from here up)
  • 280 x 5
  • 320 x 5
  • 350 x 5

Top set felt great, a little more weight than I planned on taking but it moved easy.  I’ll adjust the rest of the weeks based on this one.

Added Inzer Shirt

  • 430 x 3 (3board)
  • 520 for a couple doubles off a 2 board
  • 520 for a couple singles off a 1 board

Bench Dips – 50 reps

Squat / Deadlift Accessory Work – Wednesday 1/27/16

McGill Big 3

McGill chins (alternating grip) – 14

D/B row – 3 x 15

Barbell Shrug – 8 reps of 315, 365, 405, 435

Pause squat (cambered bar) – 3 x 5 w/ 295

Single leg deadlift – 3 x 10

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