PL offseason: Moderate work with accommodating resistance

July 3-8 training

Adjusted this week's training because of traveling to Pittsburgh, some holiday family stuff and just general modifications that needed to be made. I'm writing on post on lack of focus and training (modifications that need to be made because of it). I know, as a veteran competitor/lifter for 20 years, what a "bad day" can do.  These past two weeks I learned even more... about adjusting training and also myself.

Moderate week overall. With the heavy squats Saturday, I opted to do some lighter/speed work for lower and push back the heavy stuff to the weekend.   Here's what went down.

Monday
Bench felt good warming up, but as I got heavier, I couldn't get tight. So cut the regular pressing short.
A. Bench, worked up to 165x3 @ 2sets
B. DB Press 45x10, 55x8, 60x8, 65x6
C. Low Row 4x12
D1. Laterals 4x12
D2. Upright rows 4x12
E. Triceps 3 sets

Couldn't quite get into it today. But got some work done.... and that was about it. #teamelitefts #bellaforza #powerlifting #dualathlete #me #shoulders #coach #athlete #somedaysarejusttherapy

A post shared by Julia Ladewski (@julialadewski) on Jul 3, 2017 at 4:42pm PDT

Wednesday 
A. SSB box squats vs bands 8x2 @ 50%
B. SSB Goodmorning squat 4x8
C. Banded leg press, dead stop 4x8
D. DB stiff leg deads 4x12
E. Pulldowns 4x10

Deadstop leg presses with bands. Mini bands and P2 power belt from @elitefts. #teamelitefts #bellaforza #legs #powerlifting #momstrong #dualathlete #me #elitefts

A post shared by Julia Ladewski (@julialadewski) on Jul 5, 2017 at 5:34pm PDT

Thursday
A. Bench vs. bands 9x3 @ 115
B. Close grip bench w/ pause 3x6 @ 135
C. Standing overhead press 4x8
D1. BB extensions 4x10
D2. DB Row 4x12 each @ 65
E1. Fast band laterals 3x30
E2. Fast band pushdowns 3x30

Swole Finisher.... after some secondary press work and other accessories, finished with 30 fast reps of laterals and pushdowns for a few sets.... til swole. Good way to add some volume and blood flow without stress to joints. #teamelitefts #bellaforza #illianapowerasylum #powerlifting #dualathlete #me #strongher #physique #shoulders #tris #pump

A post shared by Julia Ladewski (@julialadewski) on Jul 6, 2017 at 10:51am PDT

Saturday
A. Deadlift w/ 2 chains (about 80#) Worked up to 275x3
B. Dead w/ chains, Added a 1" deficit 185x6 205x6 225x6
C. Wide box squats 135x8 155x8 175x8
D. Reverse lunges 4x12, 10, 8, 8
E. Leg curls 4x12
F. Band pulldown abs 3x15

Today was a good day for pulling. Deads have felt off lately, which is fine as squat and bench have been awesome (typical for 1 lift to lag behind while others are improving). Triple with about 80# of chain. Then sets of 6 from a small deficit. Wide box squats, lunges, and leg curls to finish. #teamelitefts #bellaforza #powerlifting #deadlift #dualathlete #me #captainamerica #redwhiteandblue #wonderwoman #chucktaylors @elitefts @pioneer_fit @fleoshorts

A post shared by Julia Ladewski (@julialadewski) on Jul 8, 2017 at 1:49pm PDT