17 Jun Lab Rat – “Pre” Offseason

I recently competed at the RPS Redemption III in Ft. Myers, FL.  I didn’t hit certain goals but at the end I walked away injury free with 4 PR’s via 584lb squat, 441lb bench and a 628lb deadlift for a 1653lb total. 

The competition fell on a Saturday so I took the following week off of training.  By the time the following Saturday (June 4th) rolled around I was ready to get some light work in.  Work this week consisted of the McGill Big 3, k/b work (goblets, swings, single leg deadlift) and some band work (primary focus was pull apart).

 

Squat / Deadlift – Saturday 4/11/16

Warmup consisted of the McGill Big 3, goblet squats and a few sets with an empty bar.  I plan on staying on specialty bars for most of this offseason.

Squats (cambered bar)

• 2 x 10 w/ 155
• 2 x 8 w/ 245
• 2 x 8 w/ 335

Sumo Deadlift

• 2 x 8 w/ 225
• 2 x 8 w/ 315

 

Bench – Monday 4/13/16

Rotator work, band pull aparts and an empty bar for a few sets were used as my warmup

Bench

• 2 x 10 w/ 135
• 2 x 8 w/ 225
• 2 x 8 w/ 245

Close Grip bench (shoulder saver)

• 3 x 8 w/ 225

Neutral grip incline d/b – 3 x 12

Band fly – 3 x 25

Band press down – 4 x 15

 

Back / Trap Accessory Day – Wednesday 6/15/16

Lat Pull down – 3 x 15

Barbell Row – 4 x 8 w/ 225

Barbell Shrug

• 2 x 12 w/ 315
• 2 x 10 w/ 405

D/B shrug – 4 x 12

Hammer Curl – 3 x 12

D/B curl – 3 x 12