Off season training

[stevendavenport]

I took two weeks off after totaling 2017 at the USAPL Nebraska State Championships. I resumed training Monday with the squat workout. Here is how it went.

Squat - 315 x 10, 315 x 12, 315 x 15
Calf Raise - 505 x 2 x 10
Hise Shrug - 505 x 2 x 20
Power Holds - 405 x 5 x :08 seconds
Kettlebell Swings - 106 x 2 x 20
Neck Curls - front 100 x 30, back 100 x 30
Leg Extensions 70 x 3 x 15 , single leg
Leg Curls 70 x 3 x 15 single leg
Captains of Crush Gripper - #1 x 25, #2 x 15, #2.5 x 10
Ab Curls on Lat machine - 180 x 3 x 15
Weighted Crunches - 50 x 4 x 50
Static Abs on elbows - bwt x 2 x 1:00

[stevendavenport]

Tuesday Bench Press Workout

Bench 225 x 12, 225 x 15, 225 x 20
Lat Pulls 200 x 3 x 15
Pushdowns 180 x 4 x 3
Ropes Pushdowns 90 x 2 x 10
One arm pushdown 50 x 2 x 10
Reverse Pushdown 50 x 2 x 5
Shoulder Horn 8 x 2 x 25
Alternate DB Curls 60 x 3 x 5
Wrist Rollups 45 x 2
Same ab workout as Monday

Plan on deadlifting Thursday, however, lactic acid buildup is high in the hams and quads, so might have to do powercleans. This is usually the case when I resume training after a a two week layoff. The layoff is essential though, in my opinion, to heal up after a long grueling training cycle. It keeps me feeling fresh.

Next meet, Lord willing, will be the AAU Worlds in Orlando in October.

[willbrothers]

Sounds like a good training program. I might steal a few of those exercises - you mentioned some I haven't done in a while.