Off-season PL: New American press bar and 415 RB dead

Took this week to "deload"a bit. Kept Monday's heavy upper body to moderate 5's and then DB work on Thursday for rep work. Tuesday's lower body was pause squats, then ramped up at the end for a max effort reverse band deadlift. And it's finally October!!! The best month ever.... fall, Halloween, football, sweat pants weather, pumpkins and birthday!! I'm pretty determined to make this a good month and it all starts with me. :)

Training Sept 25-30

Monday A. Swiss bar bench, worked up to 155x5 B. Cable flyes, single arm 4x10 each C1. Chain laterals 4x20 C2. Spider crawls 4x5 up and down D. Face pulls 3x15, drop set last set E. Tris

Tuesday A. Pause squats worked up to 3x5 @ 205 B. Single leg leg press w/ band 4x8 each C. DB stiff leg 4x12 D. Body weight walking lunge 2x20 yards E. Calf raises 3x15 each

Thursday A. DB bench worked up to 70x9 then down set of 40x30 B1. Smith machine OH press with bands 4x10 drop set last
B2. Machine laterals 4x15-20 drop set last
C. Neutral close pulldown 4x12
D. Bent over row 4x12,12,15,25
E. Wide lat pulldown 3x12-15 drop set last

Friday A. Reverse band deadlift worked up to 415x1 B. Single leg leg press 4x10 each C1. Leg curls 4x10 C2. Pullups 4x6-8 C3. Shrugs 4x10 D1. Leg extension 3x15 D2. Ab wheel 3x10

American press (Swiss) bar in action today. Heavy 3 turned into 5 turned into not being so heavy. But hit some good sets. Then we "got wild" as @asampson3310 said with some DB work, shoulders and tris. Thanks for the push to clear my mind... "change this song!"

---------

Been a looong time since I've handled this. 415 for a solid single. Body was a little off today so I kept the accessories simple (SL leg press, leg curls, shrugs and abs). But definitely felt good to strain against some heavy weight AND keep position and bar path on point too!! #teamelitefts #powerlifting #deadlift #physique #dualathlete #me #momswholift #obgym #illianapowerasylum

A post shared by Julia Ladewski (@julialadewski) on Sep 29, 2017 at 2:53pm PDT