I am currently in offseason mode. My next meet will be the XPC Finals at the Arnold Classic in early March 2016 where I will compete in the 114 lb weight class with wraps. Brian Carroll is programming my offseason work and really eager to see the end result of this offseason.
Box Squats again. You think I would be sick of box squatting by now. Not the case. I am seeing a huge improvement in my squat.
Sunday 11/29/15 Squats
Warm up
McGill big 3
Goblet squats
Box Squat work (All work at RPE of 8)
Free-squat no box bar x 10, 95 x 5, 135 x 5
Add in box
135 x 5
185 x 3
205 x 3
Working sets
215 x 6
225 x 6
235 x 6
Accessory Work
Front squat 5×5 working up to 185#
I have been splitting my deadlift and squat days during off season but my schedule has been crazy with the holidays so I decided to go ahead and knock out my deadlift work on Sunday as well.
Deadlift Work (All work at RPE of 8)
2” Deficit Sumo 5×5
205 x 5
215 x 5
225 x 5
255 x 5
255 x 5
Conventional 2” block pulls
Working up to 355#
Accessory Work
1 arm KB swing
Bulgarian split squat 3 x 20
DOH shrugs 3 x 15
McGill pull up-lots
Wednesday 12/2/15 Bench Work
Warm up
McGill Pull ups
1 arm KB swings
Work (All work at RPE of 8)
Close grip bench 5×5 working up to 165#
Pause bench to 2 board 3×3 working up to 175#
1 board press 3×5 at 135#
Accessory work
Explosive push up 5×5
Ring dips 3 x 20
Lots of McGill big 3
Band push downs x 100
Band pull aparts x 100
Band Face pull aparts x 50
Check out the new 10/20/Life baseball T’s here:
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