Normal warm-up and such
Birddogs and suit case carry
Objective: Work in the shirt to get used to the pressure again, and work some weights close to 700. With the meet about 7 weeks away, this will allow plenty of time to adjust.
600×3 – 3bd
675×3 – 2bd/3bd
Bench Dip: 3×15
Band fly: 3×20
Band Skull: 3×20
Mcgill Crunch: 10×10 sec hold
How things went: Everything went according to plan. All the weights felt light in my hands and I’m looking forward to this training cycle as I work the squat and dead raw, and work on building a bigger bench. Offseason is so important and I HIGHLY suggest that you incorporate one, when possible.
Thanks for reading!
Get 10/20/Life here: http://www.powerrackmedia.com/1020life
Birddogs, Rolling plank and BW squat
Goal of today: Starting week 1 of a 7-8 week training cycle for APF seniors, bench only. I’m going to take advantage of this offseason and really build the foundation up that I was not able to last year, due to rehab. That means a lot of raw lifting, as I outline in 10/20/Life. No plans for a full meet for a while.
Raw Squat: Top set of 3, then a single at an RPE of 6
Raw Dead: Form pulls
Mcgill big 3: This is a given
Rolling plank with side bridge
Like I explained above, I’ll be working raw on the squat and dead for a while to main some muscle that I lost due to taking time off last year. In the meantime, I’ll be really working on building up my equipped bench.
Get your copy of 10/20/Life now. You will not find a better book to have in your library, top to bottom concerning strength training.
KB swing: 3×10
Mcgill pull-up: 12 singles, minimal rest
Hammer curl: 3×10
Lat pull-down: 3×12
BW squat: 3×25
Mcgill big 3: lots!
Finally, starting to feel human again. I got pretty beat up running all 3 lifts on the same day. I will not move back to the former split, as I do a couple bench only competitions; Squat/DL – Saturday, Bench on Monday, Sqt/DL assistance on Wednesday and Fluff and Buff on Thursday.
Looking forward to getting back in the shirt on Monday and moving forward.
More details to come, soon!
Thanks for the support!
My 10/20/Life book is now live at 1020lifebook.com
Also, a crap load of content at powerrackmedia.com
I have not updated this website in some time. I apologize and will be doing so very soon. I have recently released my new ebook “10/20/Life” — it covers everything strength, from top to bottom. It is on now on sale at 1020lifebook.com and will be linked here shortly.
Stay tuned for much more to come.