I am in the thick of a long off-season.  My next meet will be at the end of November, raw with wraps at 220lbs.  For now, my focus remains on my professional endeavors, but I will continue to work diligently to improve as a lifter while enjoying a lower stress approach to training.

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If you haven’t yet, check out my most recent article series:

All things DELOAD – Part 1

All things DELOAD – Part 2

All things DELOAD – Part 3

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So, I hit a bench PR this week… that is kinda cool!  Goal this week is to work up to some rep maxes on the bench before I deload next week.  I will use these numbers to build the next couple of blocks as I head towards a meet this fall.  On the deadlift, I am just plugging away doing movements I am weak at.  I was up 40lbs on the paused deadlift and the RPE was about the same.  Same thing on the good morning.  My back is definitely getting stronger.  Lots of positives the last 2 weeks.  Looking like I will have to pick a meet soon!

Bench

1. Close Grip – 315×10
2. Feet Up Bench – 315×10
3. Guillotine Press – 135x12x3sets
4. DB bench – 3×12
5. Pressdowns – 4×25
6. Pullovers – 3×15

Deadlift

1. Paused deficit deadlift – 405x5x5sets
2. SSB Goodmorning – 4×10
3. Chinups – 4×10
4. Low row /ss Straight Arm Pulldown – 3x15ea

Warmup

1. Daily
   1. Bottoms-Up Carry – 5 trips/arm
   2. McGill Big-3
2. Lower
   1. Sprinter Pose to RDL to Hip Airplane – 2x10ea
   2. Multi directional lunges – 2x10ea
   3. Tactical Frog with internal rotations – 2x10ea
   4. Goblet Squats – 3-5×10
3. Upper
   1. ShoulderRok – 4x10ea
   2. McGill T-Spine – 10reps
   3. Pushups – 3-5×10-15
   4. Band Pull Apart series – 2x10ea x5 positions