Hey, everyone, I had a bit of a lay off after hitting some mediocre PR's on the cube program. I had beat my best peaked deadlift by 10 pounds (I hit a very ugly and very very peaked 425 last April) and barely missed a 25 pound PR, my squat is hovering around 405+ without a belt (never tested, but that is what my doubles/triples without a belt are telling me and my DE work feels fast and light as fuck going off of 405), and I have no idea where my bench is at, I am going off of 315 for DE cycles since I do better with heavier DE cycles than recommended, and I'll lower the projected weight if the second/last week of my DE bench cycles seem slow.
I finished the first week to my meet prep training (5 weeks accumulation, 3 weeks intensification, 1 week deload, repeat intensification/deload again then have meet week).
Latest workout was
Max effort floor press
DB bench constant tension
60'sX10 1 minute rest
fat grip pull ups
bwX12 1 and a half minutes of rest
then I have 25 minutes on upper body days planned for just aesthetic/balance stuff to keep me happy. The time will be dropped to 20 once the accumulation cycle is done, and 15 on my last round of intensification.
one arm db shrugs
45X60 per side
Off set DB curls
30'sX20 45 second rest
Tricep band push downs
Three sets with a light and mini per side, did a fuck ton of drop sets/rest pause and that shit on last set
I'll be trying to get my pathetically small pecs bigger this accumulation cycle while getting my yoke bigger and keeping my arms and shoulders at the very minimum as strong and big as they are if not more so.