Link from my sponsor EliteFTS with videos 

First week back after the meet over the weekend. Remember it was supposed to just be test meet so no deload after the meet. Well I rarely do anyway. I’m usually ready to train after my deload into a meet, just not with the same level of strength due to condition of the body.

MONDAY

Mace Swings 3×10/side
Curls 35 x16,16,16

Bench Press
315×23,20

Dips
BW+180 x8,6,6

Overhead Press (Machine)
Stack x16,16,16

WEDNESDAY

Sumo Deadlift off 3” blocks

Squats
155×5
265×3
375×3
485×2
595×1
705×2,2 with a nice pop in my bicep on second rep

Pause Squats w/5 seconds in hole
425×5,5

1 arm dead hangs
2-3 sets per side @ 10-20sec each

THURSDAY

Circuit Training
BW Dips x 65,65,65
Leg Extensions – Stack x20,20,20
Leg Curls – 3/4stack x20,20,20
Mace Swings x20,20,20,20