Day 1 of my training cycle officially started today, so anything before this point was just training to train. Now that I have a goal to work towards and meet, I feel like I have spunk. Not that I didn't have purpose before training "off season", but when you have a goal, it just changes the whole dynamic.
Casey gave me a good layout as far as programming. I changed a few things to implement strongman movements and more assistance work. I collaborated with Mike on this one, as well, trying to get the best of both worlds. Primarily focusing on powerlifting while doing "off season" strongman prep, so transitioning from one sport to another won't be as hard. And personally I think there is a huge carryover in doing both. Still implementing overhead presses (axel, log, strict, clean and press) on upper days (and as a supplementary movement), using "odd objects" (kegs, sandbags, farmers) on lower days, and using/adding fat grips on any accessory movement I can think of. Although, the main focus is to be smart, so any strongman movements I do won't go over 70-75% and will be cut off 5-6 weeks out.
Dynamic Upper
15 minutes on the bike (resistance 8) - warm up
Bench @ 60% (115lbs)
Bar - 45lbs
Bar + 40lbs of chains
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3
115lbs + 80lbs of chains (added 2 more chains because Dave said so)
115lbs + 80lbs of chains - 9 x 3
[youtube=https://www.youtube.com/watch?v=_LLO_a3pWRk]
Strict Axel Presses - short story: I was looking for the axel bar and I saw it set up on the rack with weights and chains as if someone was doing floor presses with it. I looked around and no one seemed to be using it. Started breaking it down and Dave came to help. I said "who the fuck didn't break this down?"
Dave answered: "It was me."
Bar - 25lbs
45lbs x 8
65lbs x 8
75lbs x 5 x 8
DB Presses
45lbs x 10
55lbs 2 x 10
Pull ups
BW 3 x 10
Meadow Rows 5 x 8
Static Abs 60lbs - 3 x 12
10 more minutes on the bike (resistance 10)
Thanks for helping Dave! And put away your weights!