I am currently in offseason mode and doing things a little different this offseason with more volume.  My next meet will the WPO in November 2018.

Haven’t died from all the volume yet but this weeks deload will be needed. I am currently squatting and bench 3 x a week. Planning on not touching a bar during the deload and just focusing on accessory work.

Saturday Squats & Pulls

Warm Up:

• McGill Big 3
• Goblet Squats
• Banded side walks
• Bar 3 x 10

 

Squat Work:

Buffalo bar

• 105 x 5
• 155 x 5
• 185 1 x 5
• 205 2 x 5
• 225 5 x 5

 

Deadlifts:

(All Sumo)

• 225 x 5
• 235 x 5
• 265 x 3 x 5

 

Accessory Work:

• Laying hamstring curls
• Uneven farmers carry
• Sled walks forward & Back 3 x 200m
• Stir the pots x 300

 

Wednesday Squats & Bench 

Warm Up:

• McGill Big 3
• Goblet Squats
• Banded side walks
• Bar 3 x 10

 

Squat Work:

Straight bar

• 105 x 5
• 155 x 5
• 185 1 x 5
• 215 x 2 x 5
• 235 x 5 x 5

 

Bench Work:

• Bar 2 x 10
• 95 x 5
• 125 x 2 x 5
• 135 x 5 x 5

 

2 board work

185 x 2 x 3

Accessory work:

• Hammer curls 3 x 12
• Cable tricep push down 3 x 15
• Lat Pull downs 3 x 12
• Cable Low rows 3 x 12

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