As I mentioned before, I'm in the middle of a Deload/Transition Block where Intensity and Volume is greatly reduced while I prep for this next training cycle (~2 weeks!). During this ~4 week block, I spent 10 days in Colombia for vacation. There, I didn't touch any weights and exclusively did calisthenics/bodyweight/jump rope work (when I felt like it). I also stayed active doing a lot of hiking, climbing, etc.

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This transition block (for me at least) is really more of an opportunity to have a mental break, than a physical break. It's more hypertrophy focused, and there's just a bit less "thinking" that has to happen. It's fun to pretend to be a bodybuilder every now and then, and so these training sessions I typically finish what's programmed for me and then if I feel like doing high rep [fill in the blank] to get a "pump" or something-- I do it. I'm focusing on the "fun" rather than the "optimal" for now (while I still can).

Mental Breaks are hugely important for me, and I think most people would benefit from "programming" some more FUN into their training cycles.

 

 

 

Tuesday
Competition Raw Bench   x3 @6, x3 @7, x3 @8   Then 60%x3x5 (even tempo plus 2ct pause at weakness) [Top set of 175 on Main]
Competition Raw Bench   x12 @9 --> x4 @10   3 Activations [Top Set of 125]
Military   x12 @9 --> x4 @10   3 Activations [Top Set of 95]
    
    

Thursday
Squat w/belt   x3 @6, x3 @7, x3 @8   Then 60%x3x5 (even tempo plus 2ct pause at weakness) [Top Set of 295]
(Supinated BB Row) Row of your choice   x12 @9 --> x4 @10   3 Activations [TS: 135]
Vertical Pull of your choice   x12 @9 --> x4 @10   3 Activations [BW pull ups]
    
    

Saturday
Close Grip Bench   x3 @6, x3 @7, x3 @8   Then 60%x3x5 (even tempo plus 2ct pause at weakness) [Top set 165]
Close Grip Bench   x12 @9 --> x4 @10   3 Activations [Top Set 105]
Bus Drivers   x11 @6, x11 @7, x11 @8   plus 2 down sets (repeat) [Top set: 25lb plate]
    
    

Sunday
Deadlift w/belt   x3 @6, x3 @7, x3 @8   Then 60%x3x5 (even tempo plus 2ct pause at weakness) [Top Set 375]
Leg Press   x12 @9 --> x4 @10   3 Activations [Top Set : 3 plates each side]
Belt Squat Step Ups   x12 @9 --> x4 @10   3 Activations [Top Set 2 plates each side]
    
    

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