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I do less during competition season, but I enjoy doing some higher frequency and volume accumulation in the "off season" when I am further out from competition. Then as I dial in for comp and need to focus on recovery and load on the bar I can peel back the volume and frequency.

The Bench training plan over the next 4 weeks Things are going to get rowdy Session 1 completed on Saturday

I haven't, not in years. My right shoulder has been an "on and off" issue for 20 years--clipped a tree snowboarding, never got it looked at. Typically it flares up and recovers in ~2-5 weeks. But, the last time it flared up was 11/6/2023 and it never recovered. Actuall;y have it in my log...

End of Force develop block :) Capstone workout ended at 405lbs vs red band--not a bad ending point. From here I can be competition ready 15-20 weeks, easy--assuming I stay moderately healthy haha, not even fully... Lifting at these loads and level of force development isn't sustainable, from...

Yeah and my shoulder is holding up well, its been a rough year and it just hasn't recovered. If the next ~2 weeks go well I may get cocky and find a meet thats about ~15 weeks out and catch a murder case

Let's work on that flexibility! But, to be honest taller people are generally better off with flat heels on the ground and pushing through the toes creating tons of force 'backwards'

I am healed enough, notice I just benched 380 vs red band. My pec strain was ~3 weeks ago. I am good :) But yes, generally you are right

Love me some force development/speed days. 5/6/2025 5x3 @ 135lbs + red Then ascending singles, topping out at 380lbs vs red--moving fast! I'd like to get 405 vs red next week, but we will see what's there! Then after that I will transition to force dev days without bands for at least 4 weeks...

How about this, today's speed bench session. Top set: 380lbs vs Red Force development session 3, 1 more week before migrating to straight weight. Who the fuck wants to be slow?

haha I am dead ass too, like some people are just machines with food and can eat some boring ass meals like clockwork. I just can't do it lol, i've gotta actually try to make somewhat tasty food, or it won't be eaten. I made a big ass roast the other day, typically they turn out pretty good...

I like to eat the yummy nom noms

Playing with some new tech, so smidge of a delay in video the vlog, will be refining this greatly over the coming weeks. Saturday workout: 5x3 @ 275 -- light week, building momentum doing jumps in load for 4 total weeks 10x3 high incline pin press + Band pushdowns Accessories

Breakfast: about 4-5oz of steak 2 overeasy eggs 2 slices of sourdough bread. As I hone in the diet--and by that I mean stop eating like a fat piece of shit--I will start tracking again using macrofactor. Basically i just allow a "natural cleanup" to occur, then I track ~1-2 weeks to see where...

Sure, but my meal prep is pretty boring haha. Cilantro rice, steaks, and I like to keep a nice big stew made from some medium/low fat cheap cuts of meat and then I just put it over rice :)

Nice speed session in on Tuesday, I am mostly moved into the new apt... you know $1000 later in random Amazon things that I needed to buy lol. Costco this week to really dive into the meal prep, already ordered a bunch of steaks off Costco warehouse (online, great deals). Training will be...

Quiet weekend, settled into new apartment. Time to get rowdy :)

4/22 Workout: 5x3 - 135 + Red band. Speed work Then ascending load until the bar slows down, ending at 275 + Red for a quick single. Swiss Bar incline: 5x5 Pusups, 2 cluster sets of 2 sets each. To failure Pullups 5 sets Bicep Curls, to failure I am a big fan of speed work, or as I...