Winding down my offseason and everything is moving along nicely. Biggest thing I look at to consider this a successful offseason is:
- I feel healthier and better
- I worked on my weaknesses
- I tested out higher than my last offseason on rep PR’s or a single PR
- That I didn’t miss any reps
- That I improved my technique and form on all lifts
With those being my key factors to assess for a successful offseason, the biggest thing I see is that people have a hard time picking the correct exercises to build up their weaknesses and to improve there big lifts. They either just do competition lifts or they rotate a huge amount of exercises each week. What this usually leads to is overuse injuries or not spending enough time improving on their technique and weaknesses. They do what they want to and not what they need and than blame everyone when the meet doesn’t go as planned. Take some pride in your offseason and pick exercises that have a big carryover to your main lifts and train them just like you would if they were your main lifts.
Here is week 13 training recap:
Sunday
Back and Shoulders
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Monday
Duffalo Bar Squats- 562lbs for 5 Reps
Duffalo Bar Tempo Squats- 387lbs for 4×4
Sumo Pause Pulls- 455lbs 4×4
Ab Wheel- 4×10
Tuesday
Back and Biceps
Wednesday
Touch n Go BP- 435lbs x4x6
Incline BP- 335lbs 4×6
DB OHP- 4×8
s/s
DB Incline Flyes- 4×12
Macine OHP- 4×12
s/s
Banded Abs- 4×15
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Friday
Conventional Deads- 606lbs x1, 650lbs x1
RDL’s- 374lbs 4×5
Belt Squats- 5×10
GHR- 3×12
Ab Wheel- 3×12
Saturday
CG Pause BP- 405lbs- 4×4
Tempo CG BP- 315lbs- 4×5
JM Press- 135lbs 4×8
Dips- 4×15