I am currently in offseason mode with plans on competing at the WPO in November 2018.  I recently competed at the Women’s Pro Am in April.

 

I have been busy lately as travel baseball is in full swing for my oldest son.  That takes up a good amount of time running him to practices and tournaments but I am making it work.

Still squatting and benching 3 x a week, still alive.

Saturday Squats/Pulls

Warm Up

• McGill Big 3
• Goblet squats
• Banded side walks

Squat work:

Elbow and biceps have been giving me some pain so I pulled out chambered bar

• Bar 2 x 10
• 125 x 5
• 175 2 x 5
• 195 5 x 5
• 215 3 x 5

Deadlift Work:

Working on sumo form. I would love to figure this out as my pull would be about 3” with my height.

• 225 3 x 5
• 265 3 x 3
• 285 2 x 3

Accessory work:

• Walking lunges 3 x 200m
• Bulgarian split squats
• Single leg RDL

Bench Work

Warm up:

• Pull aparts
• McGill Big 3
• Single Arm KB swings

Work:

• Bar 3 x 10
• 95 x 5
• 135 3 x 5
• 145 3 x 5
• 185 3 x 3 to 2 board

Accessory Work:

I’ve cut back a lot of bicep work like hammer curls etc. to let the elbow heal or as Brian would say, stop picking the scab.

• DB Shoulder press 3 x 12
• Side/Front raises 4 x 12
• DB flies 4 x 12
• Incline DB press 4 x 12
• DB Floor press 4 x 12

Other than my left bicep and elbow, everything is feeling well and I am not too beat up from the volume.

I talked Jonathan Byrd and we are going to work together to put together a program for WPO meet prep. We are thinking of getting me into gear a little early with lighter weight, keeping the volume and then transiting to heavier weight as the meet gets closer.