Off-season week 4, day 1 - Deadlift day (deficits)

Deadlift day!!! 

1" deficit pull: 

405 x 5 

455 x 3 (heaviest I've ever went with deficits, gonna pull 500 x 3 for a deficit PR next) 

Rack pulls: 

225 x 5 

315 x 5 

405 x 3 

445 x 5 

Bent over rows: 

3 x 12 

Shrugs: 

4 x 25 

Band good mornings: 

3 x 15 

Core work: 

100 reps 

Off-season week 3, day 4 - Accessory day

Accessory day! 

Military press: 

135 x 10 

165 - 3 x 8 

135 x 15 

Band side laterals superset with band front raises: 

 

3 x 12 

3 x 12 

Face pulls: 

3 x 20 

Dips superset with press downs: 

3 x 12 

3 x 15 

Bent over rows superset with lat pulldowns: 

3 x 12 

3 x 15 

Barbells curls: 

5 x 20 

Core work: 

100 reps 

From here on out military press day will look similar to this far as the supersets go, want to up the intensity and volume and treat this like a true bodybuilding day. 

Off-season week 3, day 3 - squat

Squat day! 

Squat: 

335 - 2 x 8 

Paused squat: 

275 x 3 

315 x 3 

365 x 3 

405 x 3 

Lunges : 

3 x 25yds 

Kettle bell swings: 

3 x 15 

Core work: 

100 reps 

Finished out with sprints for cardio!!! 

Off-season Week 3, Day 2 - Bench day

Bench day! 

Bench: 

305 - 5 x 3 

Paused bench: 

245 x 5 

255 x 5 

275 x 3 

Dips: 

3 x 12 

Incline band flyes: 

3 x 25 

Band pull aparts: 

3 x 20 

Finished out strong with 8 x 40yds with speed sled. 

Off-season Week 3, Day 1 - Deadlift day

Deadlift day! 

Deadlift: 

355 x 6 (sumo) 

405 x 3

445 x 3 

4" block pull: 

405 x 4 

455 x 3 

Bent over barbell row: 

3 x 12 

Shrugs: 

3 x 25 

Band good mornings: 

3 x 15 

Sprints for cardio to end the day! 

Overall felt off today, nothing major or anything to be upset about. Hopefully next deadlift day I'll bring a bit more intensity! 

Off-season week 2, day 4 - accessory day

Accessory day! 

Military press: 

170 - 3 x 6 

135 x 15 (drop set with fat grips) 

Lat pulldown superset with bent over barbell rows: 

3 x 15 

3 x 12 

Triceps press downs: 

3 x 20 

Barbell curls: 

5 x 20 

Cardio for the day: 

Sled sprints - 3 x 100 yards 

Off-season week 2, day 3 - squat

Squat day! 

Squat: 

350 x 6 

365 x 3 

405 x 5 

Front squat: 

150 x 5 

240 x 5 

310 x 5 

Paused SSB squat: 

240 x 5 

330 x 3 

Lunges: 

3 x 25 yards 

Planks: 

3 x 1 minute