I just finished a very hard weight loss phase of the off-season and lost about 25lbs.  It’s time to get back to the barbell and build my total. Derek Wilcox will be handling my training and I will continue working with Tucker to ensure that I reverse diet correctly.  My next meet will be at the end of November, raw with wraps at 220lbs.

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Being back under a bar 25lbs lighter is pretty weird.  Yes, I was still squatting and deadlifting during the weight loss, but it will still take some time to adjust.  I feel like a wet noodle and find it very hard to create tension.  The goal right now is hypertrophy.  As I increase my calories and reverse diet, we will try to put on some muscle mass and prepare my body for the heavy weights to come.  Derek’s style is simple in nature and is a different spin on the 10/20/Life principles.  I encourage all lifters to work with multiple coaches during their “careers” to learn as much as they can.

This session looked really easy on paper, but it was challenging even with the light weights.  I kept my rests short and really tried to dial in my technique. This week is a deload to allow me to get used to the new training split, the new movements and to acclimate to being back under a bar.  I am looking forward to seeing how I progress.

Squat/ Deadlift

1. High Bar Squat – 315x10x3sets RPE 6
2. Stiff Leg Deadlift – 295x10x3sets RPE 6
3. Reverse BB Lunge – 3×10
4. Bulgarian SS – 3×10
5. Ab Roller – 3×12

Warm-Up

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