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Hit an amazing super set and some awesome squatting on Monday.  But after that had to focus on some stuff with the move of my shop and my house which was quite involved and stressful to pull off in a short period of time.  In this video I talk about how I handled that and adjusted my training to match.  You will see a lot of issues with adherence to plan in regards to the training plan below.Click the image below to see the full details of my training as well as the planning approach we use.https://www.youtube.com/watch?v=ZGZ8i8obSVs...

Feeling pretty solid this week.  The trick now will be to not push it to hard or to fast and move backwards on the progress to date.  But as you can see I'm just about 100% back in action now.  This week was originally planned as a deload week but due to the the lower training while rehabbing it was changed to a transition week.  Loads remained higher the first half of the week then tapered a bit in preparation for the next week.Click the image below to see the full details of my training as well as the planning approach we use.https://youtu.be/RrgDEekptMI...

The quad rehab is coming along quite well and I was able to push things pretty hard this last week.  Not as hard as I would have liked but that would have meant no injury to begin with.  But there is not a better point I could be sitting at right now than where I am at given the recent injury.  Click the image below to see the full details over everything that has gone on in my training this week and to see how we approach the planning process.https://youtu.be/ZPEppndio8Y...

Well this week didn't go as planned starting out with an injury on an already short prep cycle.  But all you can do is go with the new flow and develop a plan of action and execute.  Here I show some of the work thats been done over the course of the week.  Below is also the training log with all details on what was done during the course of the week. https://youtu.be/oxM5TxcVLcg...

Feeling a lot more stable with my squats this last week.  Was also quite happy with all my big lifts for the week given I'm just getting back into hitting all 3 major lifts in the same week again.  I'm squatting twice, benching once, and deadlifting once, with one two accessory back days.  I still have a little bit of an issue with nagging oblique and QL strain on the left side which is likely due to the last training cycle but it is recovering quite well.  Prep time for Arnold Fit Expo is quite short but overall I'm walking around stronger than I have ever been before so I don't think I'll need to be reliant on a huge prep period.  The details of the training plan are below.https://youtu.be/2WgIkyebHd4...

Still keeping it under wraps as to exactly what I want to do in the Animal Cage at the Arnold.  But I am excited for it.  This marks the first week of training for a very short prep period.  It will also delay my 1000lb squat goal but I've got a pretty interesting plan for the year for my goals.  Ready to get moving forward on it.Below is the training plan for the week. ...

Meet prep is going great, as I look back at my last prep compared to now everything has gone way better than expected. The progress not so much in weight added to the bar although that has gone up tremendously but I am more proud of how well my technique has improved. I am a firm believer that you have to build as much technical proficiency in the main lifts before you can even think about finding your actual weakness. If your form is off and you miss a lift you can't accurately say what is weak until your technique is improved. This is also true with meet prep, pick weights where you can be technically sound and move good instead of chasing weights that will force technique to be off. Trust me you won't dial it in before the meet, it needs to be done in training and it needs to be done right. The better your technique the less likely you are to get hurt and the ability to stay healthy is a great way to build from week to week and meet to meet. Here is week 3 training recap:SundayBack and Shoulders[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]QFzgfqgk65c[/wpdevart_youtube]MondayLow Bar Squats- 660lbs for 2 RepsHigh Bar pause Squats- 465lbs for 4x2Sumo Pulls w/ Chains in Front- 506lbs 8x1 (50lbs in Chains)Ab Wheel- 4x10WednesdayClose Grip BP-  425lbs x4x4Tempo Close Grip BP- 345lbs 4x5JM Press- 5x10Dips- 4x15s/sFace Pulls- 4x12[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]y2ohS9rx14g[/wpdevart_youtube]FridaySumo Block Deads- 705lbs x3x3RDL's- 315lbs 4x6Belt Squats- 4x8DB RDL's- 3x8s/sBand Abs- 3x12SaturdayDuffalo Bar  BP-  490lbs x1Tempo Duffalo Bar BP- 415lbs- 4x3Incline BP- 345lbs x4x6DB OHP- 75lbs x10, 95lbs x8, 125lbs x2x6DB Incline Flyes-...

Why deload? I know recently the word deload has gotten some scrutiny, I can understand that because most people probably don't work hard enough to merit one, let alone taking one every 4 weeks. It makes sense that the more you can train and push and not get hurt the better you will be, it's just finding that fine line between too much and not enough. I would rather be a too much kinda guy and not deload, but the high volume I train at requires me to take a deload. I earned it but my deloads are not what I would consider a walk in the park rest week. The purpose of a deload for a high volume, high fatigue program, is to reduce the fatigue but not take time off so you can still make progress. I deload volume not so much intensity, meaning I will drop my volume in half for deload but still keep the weights relatively heavy. So if the week before was squats 5 sets of 6, the deload week would be 2-3 sets of 2-3 reps at a RPE 8 so weights heavy enough to still get some kind of stimulus. I have found that this model works great for my style of training if I was running a different program I may not need that type of deload, but I can guarantee some type of a deload week is crucial for progress in any program it's just up to you to find the right way to do it so progress can still be made. Here is week 14 training recap:SundayBack and Shoulders[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]DR7jfdXh24I[/wpdevart_youtube]MondayDuffalo Bar Squats- 602lbs for 4 RepsDuffalo Bar Tempo Squats- 422lbs for 4x3Sumo Pause Pulls- 440lbs 10x1Ab Wheel-...

Week 5 is a wrap and I made a few changes to the exercise selection, as you'll see below. With such a long offseason I have the ability to work on a lot of things but I know I can't fix everything or to think I could fix everything would be very overwhelming and would cause a very sporadic and jumbled program. When you are programming for yourself, you have to pinpoint what you really need to fix. So really take the time to diagnose what needs the most work and just hammer that. Designing a plan to fix everything in one offseason would cause chaos in your training and you'll end up working out for 3-4 hours and in a week you'll be worn out and start dreading the gym. You can't fix everything in one workout or one training cycle.Diet update, as of today I my calories are up to 5000-5500 and one cheat meal a week. My weight is climbing pretty rapidly which is what i am going for this go around. I want to get to my weight and just sit there as long as possible so my body can get use to it and recomp from there. A big mistake I see a lot people make is they gain weight, get that weight and than immediately diet back down without letting their body get use to the new add size so they diet it off faster and will look the same every time. Its all about patience.Here is a recap of this weeks training:[wpdevart_youtube width="640" height="385" autoplay="0" theme="dark" loop_video="0" enable_fullscreen="1" show_related="1" show_popup="0" thumb_popup_width="213" thumb_popup_height="128" show_title="1" show_youtube_icon="1" show_annotations="1" show_progress_bar_color="red" autohide_parameters="1" set_initial_volume="false" initial_volume="100" disable_keyboard="0"]-hnFqNOWtOA[/wpdevart_youtube]MondayDuffalo Bar Squats- 4x82" Block Sumo Pulls- 4x6Pause Squats- 4x5Leg Press- 4x8s/sAb Wheel- 4x10WednesdayCG BP- 5x6Tempo CG BP- 4x5, 3secs down, 3secs pause and...