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

Deload week came and went and I am back to work.  The plan is to repeat the previous 4-week mini cycle and just increase the loading.  Everything in the previous mini-cycle was RPE 6-7, so my goal for this one will be to push to RPE 8-9 by the third week.  After this mini-cycle, I will reassess my situation, determine an action plan and adjust the plan.  Recovery is getting better and my body is starting to feel “normal” again.  I seem to have a grasp on my life stressors, but I am not ready to put my eggs in one basket and jump back into training full-boar yet.

As you’ll see from the video, the deadlifts were still lighter, but the emphasis of the session was volume, as you’ll see below.  I would be lying if I said that my deadlift wasn’t feeling awesome.  I feel snappy off the floor and my back has never felt more locked in.  What I am doing is working and that makes me happy!  On the bench, I had a bit of a hard time finding my set up.  I feel strong, but inconsistent, which is fine.  I will be posting an update on my bodyweight and my diet in the next little bit.  In short, I’m not fat.

Deadlift

1. Block Pull – 455x5x5sets
2. Deadlift – 405x1x30sets (yes, you read that right)
3. Rack Row – 4×8
4. DB Row – 3×20
5. Lat Pulldown /ss Facepull /ss Reverse Fly – 3x15ea
6. GHR Situps – 3×15

Bench

1. Bench – 325x5x5sets
2. Paused Bench w 60lbs chain –  275x5x4sets
3. Dips – 3×20
4. DB Flys /ss Band Flys – 3×15
5. Overhead Rope ext – 3×25

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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
3. Upper
   1. ShoulderRok – 4x10ea
   2. McGill T-Spine – 10reps
   3. Pushups – 3-5×10-15
   4. Band Pull Apart series – 2x10ea x5 positions