Second training week of the offseason is in the books, and everything is coming up strong! I'm definitely still struggling with some aspects of muscle activation, but it's a big motivator to see my strength coming up even from the lighter volume training. Monday: Bench Lockout, Grip & Arms Definitely dragging from my epic deadlift session yesterday, but managed to haul my ass to the gym anyway and get it done. It’s my own fault, anyway: I definitely
loaded up on too much preworkout yesterday, which always makes the next session harder. Bench with
Full Boar Slingshot 405x3 385x3x3 Rolling Thunder deadlift 125 for several singles with each hand Concentration curl with
Fat Gripz Barbell curl with Fat Gripz Hammer curl with EliteFTS strong band Skullcrusher Pulley pushdown Pinch grip holds Tuesday: Squat, Quads, Hams & Calves Feeling better today, which was good because the workout was FUCKING BRUTAL. Skipped hamstrings on Sunday so I had to catch up today, and when it was all over? I could hardly walk. Fortunately I got a great postworkout meal from the famous Stiles Switch BBQ, so I’ll be ready to go for Thursday. Squat with wraps 495x8 585x8 455x15 Leg extension Lying leg curl Seated leg curl Reverse hyperextension Standing calf raise Starting with this workout until next Tuesday, I’m also performing 300 reps of lateral raises for shoulders using an
EliteFTS mini band at night. Takes about 5-10 minutes and will help me to learn to activate my middle and rear delts better on all of my movements. Wednesday: Off Thursday: Bench, Squat Bottom End, Chest & Triceps Great session with nice rep work on bench press and squats with the
EliteFTS SS Yoke Bar. The yoke bar weighs a hefty 65 pounds, and really forces you to keep an upright position with a tight core and upper back, which are big weaknesses of mine on the squat, and 605 is the most I’ve ever done for a single, so I was happy to get a solid triple at that weight today. Bench Press 315x15 Squat with Yoke Bar 515x3 565x3 605x3 Close grip bench press Partial dumbbell press, with ‘bells held together for the entire rep Hammer Strength machine dip Pulley pushdown Overhead dumbbell extension
Croc Locks for an easy backdown set of 635x8 conventional to at least get some volume in. Deadlift 660x7 (sumo) 635x8 (conventional) Lying hamstring curl Seated hamstring curl Pulley pull-through Lat pulldown Seated cable row That's all for this week. Stay tuned for a Q&A entry next week covering the evolution of my training, making a living in powerlifting, and more. Make sure to ask any questions you want answered in the comments, too!
loaded up on too much preworkout yesterday, which always makes the next session harder. Bench with
Full Boar Slingshot 405x3 385x3x3 Rolling Thunder deadlift 125 for several singles with each hand Concentration curl with
Fat Gripz Barbell curl with Fat Gripz Hammer curl with EliteFTS strong band Skullcrusher Pulley pushdown Pinch grip holds Tuesday: Squat, Quads, Hams & Calves Feeling better today, which was good because the workout was FUCKING BRUTAL. Skipped hamstrings on Sunday so I had to catch up today, and when it was all over? I could hardly walk. Fortunately I got a great postworkout meal from the famous Stiles Switch BBQ, so I’ll be ready to go for Thursday. Squat with wraps 495x8 585x8 455x15 Leg extension Lying leg curl Seated leg curl Reverse hyperextension Standing calf raise Starting with this workout until next Tuesday, I’m also performing 300 reps of lateral raises for shoulders using an
EliteFTS mini band at night. Takes about 5-10 minutes and will help me to learn to activate my middle and rear delts better on all of my movements. Wednesday: Off Thursday: Bench, Squat Bottom End, Chest & Triceps Great session with nice rep work on bench press and squats with the
EliteFTS SS Yoke Bar. The yoke bar weighs a hefty 65 pounds, and really forces you to keep an upright position with a tight core and upper back, which are big weaknesses of mine on the squat, and 605 is the most I’ve ever done for a single, so I was happy to get a solid triple at that weight today. Bench Press 315x15 Squat with Yoke Bar 515x3 565x3 605x3 Close grip bench press Partial dumbbell press, with ‘bells held together for the entire rep Hammer Strength machine dip Pulley pushdown Overhead dumbbell extension
Got in some massage therapy after this session for my lats, forearms, traps, and rotator cuff, to help prepare for tomorrow’s shoulder training. Big thanks to Tammy Hudson of Kinetix Body Science for helping make sure I’m staying in the game! Friday: Shoulders & Calves Just straight bodybuilding today. I’ve had trouble activating my delts, but my nighttime band work is clearly making a big difference. Once I’m more comfortable posing, that activation should improve even more. Machine lateral raise Seated dumbbell press Dumbbell lateral raise Rear delt flye on pec deck Reverse cable crossover Standing calf raise 45 degree calf raise Saturday: Deadlift, Back & Hamstrings Planned to take 300 kilos for 10 on sumo pulls today, but I used some cheap collars and they popped off after rep seven. Threw on some
Croc Locks for an easy backdown set of 635x8 conventional to at least get some volume in. Deadlift 660x7 (sumo) 635x8 (conventional) Lying hamstring curl Seated hamstring curl Pulley pull-through Lat pulldown Seated cable row That's all for this week. Stay tuned for a Q&A entry next week covering the evolution of my training, making a living in powerlifting, and more. Make sure to ask any questions you want answered in the comments, too!
