Transition Block [Deload Training]

Week of 3/28

Tuesday

Competition Raw Bench x3 @6, x3 @7, x3 @8 Then load 65%x__ @8 for NL=30. Controlled tempo. [Top Set: 175--> 135]

(These were so fantastically terrible and wonderful. The slow controlled tempo all the way through allowed me to really focus on loading up the lats, and focusing on the mind muscle connection with all the various "moving parts" of the lift.)

Strict Military x11 @9 --> x4 @10 2 Activations [Top set: 85x9]

Thursday
Squat w/belt x3 @6, x3 @7, x3 @8 Then load 65%x__ @8 for NL=30. Controlled tempo. [Top Set 275--> 225]

Just...ouch...glute and adductor doms for days

(BB Row) Row of your choice x11 @9 --> x4 @10 2 Activations [Top Set: 135]
Vertical Pull of your choice x11 @9 --> x4 @10 2 Activations [BW pull ups]

Saturday
Close Grip Bench x3 @6, x3 @7, x3 @8 Then load 65%x__ @8 for NL=30. Controlled tempo.
Close Grip Bench x11 @9 --> x4 @10 2 Activations
Bus Drivers x10 @6, x10 @7, x10 @8 plus 2 down sets (repeat)

Sunday
Deadlift w/belt x3 @6, x3 @7, x3 @8 Then load 65%x__ @8 for NL=30. Controlled tempo.
Front Squat x11 @9 --> x4 @10 2 Activations
Step Ups x11 @9 --> x4 @10 2 Activations

GPP
Abs & Rows max volume in 15 minutes (each)
Mobility 10 minutes
Aerobic Maintenance 20 minutes
Passive Recovery None