08 Jan Lab Rat – Yet Another Offseason

Since my last competition (RPS Redemption in Ft. Myers May 30th) I have completed two 10 week offseason training blocks.  At my last competition 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.

[wa-wps]

 

May 28th.  RPS Redemption III.  I’ll be stepping on the platform lifting in the 275’s.  With that said I kicked off another offseason two weeks ago. The last offseason ended strong with heavy singles near my second attempts at the last meet, I’ll be looking to improve on that performance this offseason then transition into meet prep.  In an effort to continue hammering weak points squats will be done from a low box, benching off a 1board and pulling sumo from 2″ blocks.

Week 1 Saturday 12/26

Warmup consisted of the McGill Big 3, some goblet squats and a few sets with an empty bar.  Everything was done at a moderate RPE to get back into the swing of things, I’ll increase this fairly quick.

Squats (cambered bar, low box)

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

Sumo Deadlift (2″ block)

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

Week 1 Monday 12/28

My bench still fells solid, instead of going off a 1board like planned I joined Brian for some floor presses, haven’t done them in a while so it was a nice change of pace.

Floor press

• 2 x 5 w/ 135
• 2 x 5 w/ 225
• 275 x 5
• 315 x 5

Incline D/B – 4 x 12

Band Fly – 100 reps

Bench Dips – 50 reps

Week 1 Squat / Deadlift Accessory Work 12/30

The movements on this day will not change for a little while, just the weight.

McGill chins (alternating grip) – 10

D/B row – 3 x 15

Barbell Shrug – 2 x 10 w/ 405, 455 x10

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

Leg Press – 3 x 10

Bulgarian Split Squat – 3 x 10

 

Week 2 Saturday 1/2

Warmup consisted of the McGill Big 3, kb swings and a few sets with an empty bar.

Squats (cambered bar, low box)

• 2 x 5 w/ 155
• 2 x 4 w/ 245
• 295 x 4
• 335 x 4
• 385 x 4

Sumo Deadlift (2″ block)

• 2 x 4 w/ 245
• 335 x 4
• 425 x 1

Felt some tension in my side on the set with 335 so I did the smart thing and added 90lbs.  Tension turned into pain so I shut it down.

Week 2 Monday 1/4

Oblique/Lat/Rib Cage was still sore so I just worked around it.  I had intentions of getting back on track and pressing off a 1board but I thought it might be better to stick with floor press.

Floor Press

• 2 x 5 w/ 135
• 2 x 4 w/ 225
• 275 x 4
• 315 x 4
• 335 x 4

Incline D/B – 4 x 12

Band Fly – 100 reps

Band Skull – 100 reps

Week 2 Squat / Deadlift Accessory Work 1/6

The statement regarding this day from week one was spot on, side still had a dull ache so I cut the weight down and dropped a few exercises.

McGill chins (alternating grip) – 10

D/B row – 3 x 15

Barbell Shrug – 2 x 10 w/ 225, 275 x 10, 315 x 10

Pause squat (cambered bar) – 3 x 5 w/ 245

Bulgarian Split Squat – 3 x 10