11 Jun Lab Rat – Post Meet Week 1

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. 

I took the week following the meet off, didn’t touch a weight or do a single bird dog.  By the time Wednesday/Thursday rolled around I was feeling like a POS and ready to get back into the swing of things.  The plan for this week was lighter weight with a slight bump in volume, I just wanted to get some blood moving and feel like I was doing something.  I’ll finish writing an offseason program next week and start it Saturday the 20th.

Saturday 6/6 – Squat/Deadlift Combo Day

Warm Up- McGill Big three and kb swings

Squats (safety squat bar)

• Bar 2 x 8
• 2 x 5 w/ 155
• 2 x 5 w/245
• 3 x 5 w/335

Sumo Deadlift

• 2 x 5 w/225
• 3 x 5 w/315

Rolling planks – a decent amount

 

Monday 6/8 (Bench)

• 2 x 8 w/bar
• 2 x 5 w/135
• 2 x 5 w/225 (was supposed to be 3 sets)
• 225 x 30  (started out as my third set till someone said I should go to failure)

Band Fly – 80

Band Press down – 80

 

6/10 (Squat/Deadlift accessory day)

McGill Big 3 – a few rounds

McGill Chins – 30

Rows

• 2 x 6 w/135
• 2 x 6 w/225
• 275 x 6
• 295 x 6

Shrugs – 4 x 8 w/ 315

Hammer curls – 4 x 12