I had a great day today on the Squat, very pleased with how my body handled the overall volume for this whole training session. The RDL’s are deff making a difference in my squat since I’m able to bounce my hamstrings off my calves now when I squat. I’m excited with how this transfers over to my next meet prep.
Gave my legs a break since the Squat PR took a lot out of me. It was a swole day instead. All and all, I’m happy with this offseason plan, but now I’m getting the itch to compete again. I can’t wait to do “hard” training again.
Fixed Barbell Curls/Dumbbell Hammer Curls w/Grip Force
80 x 8/30 x 10
100 x 8/30 x 10
100 x 8/30 x 10
Dropset - reps till failure on BB Curls then 30x10 on DB Hammer’s
Machine Preacher Curls
4 x 8
Dropset
reps till failure
Rope Pushdowns/Ovhead Cable Extensions
12/10 LR
4 sets
Dips (3 second pause, flex at top)/Band Pushdowns
4x8/4xfailure
Very pleased with doing 585 for 2 sets of 4, a volume PR at that weight IIRC. One of my training partners capture my top sets on video. I’ll have them posted as soon as I get them. I’m very pleased with my Offseason. Meet Prep is just right around the corner…
I’m tapering down the total body volume as I’m approaching my Deload next week. I’ll do one last 5/3/1 type training session with Squats on Friday, but it will most likely be the BBB version like today’s session. Very pleased with how today went. My body weight from the start at this training session was 215lbs, but I’m currently standing at 205lbs, but have gotten stronger in the process. I look better as my Power Belly is slowly but surely transforming into a six pack (!) I’m going to keep the diet as close to what I’m doing right now, and who knows, come March I may try to total a 275 elite total…but as a 198er
Done and ready to Deload next week. I’m off to the Bahamas with my brother. I’m excited to go swimming with sharks and snorkeling in the open ocean. Have a good holiday everyone!
[quote]Aragorn wrote:
Nice log, and that’s some damned strong pulling! Curious about how you planned this off season–how did you outline the block?[/quote]
I appreciate the kind words, especially coming from a veteran poster like yourself, Sir Aragorn. I actually pulled back on doing any Block programming, and actually did 5/3/1 for 8 weeks. My body needed the break from Block programming because it beats me up too much. Although, now I’m back to the Block programming for my meet prep.
[quote]DaveForner wrote:
Man, where are you going in the Bahamas!
I went and did some scientific diving around San Salvador. Best experience of my life.[/quote]
Going to Atlantis with my little brother, a true Bromance trip.[/quote]
That’s quite an expense:P[/quote]
I just like to have a good time, and have it done right.
Week 1, Day 3
a. Overhead Throw - 20 reps
b. Press -
155 1x5
170 3x5
180 2x3
c. Front Squat -
225 3x5 RPE 6
d. Dips - 5 sets
e. Pull Ups - 5 sets
f. Stretchers - 5x8-12
I had to go much lighter than I wanted to on Front Squats because the combination of the volume of back squats, the RDL’s and the fact that it is the first week back into this sort of training caused my legs to barely be able to bend its knees, let alone do any sort of squatting. Hopefully when I pull Friday, I’ll be able to have functioning hamstrings, otherwise I’m screwed.
