POST COMPETITION WRITE-UP: FUTURE TRAINING PLAN

 You lucky readers EVEN get a part III, since competition write-ups aren't quite what the blog is about

I'd say this is close

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Alright, I’ve had some downtime on this work trip I'm on (look for future bullet points!) and it gave me a chance to plot out my return to training with BBB Beefcake to kick off.

Can't beat a classic

* Some things I’m stealing from my previous training phase: I’m going to lean off the week with squats, then do press, then BENCH, then deadlift to finish out the week.  I do this for my intensification block and it just makes so much more sense to me.  Lot of space between the squat and the dead that way, and I have the weekend to recover from the deadlift.  

* Between press and bench, I intend to do a prowler workout.  Having found a space for the prowler has been a game changer, and it’s just the ultimate conditioning tool.  When weather shows up, I can run “Snakehandler mass” instead, or some equivalent terrible WOD.

* The day after deadlifts, I want to keep up with “Monument to Non-existence”  It’s only 10 minutes, it absolutely floors me, and it gets in volume on movements that I deem to be valuable, ESPECIALLY in a gaining phase.  

* The day after that (typically a Sunday), I’d endeavor to get in some manner of weighted vest walk.  Since that day and the day before would be my weekends, I’d kickstart the day with some manner of fasted conditioning as well, but that’s more ad hoc based on when I wake up and what the schedule is for the day.

* I intentionally let daily work slide while I was in the diet break/fat loss, but it’ll come back in full form while gaining.  50 chins, 50 dips, 40 Reverse Hypers, 30 GHRs, 20 standing ab wheels, 50 pull aparts, 50 pushdowns and neck work.  In addition, I will keep up the 5 minutes of ABCs daily until something shiny comes along, but I think 4-5 minutes of some sort of daily quick conditioning burnout is a fantastic bad idea.

As for the workouts themselves…

**SQUAT DAY**

One of the OG beefcakes

* On my squat day, main work will be a giant set of 5s pro squats, jumps and meadows rows.  Rows are going to be a big feature in this plan, as they get de-prioritized later.  

* BBB work will be the usual.  My goal would be to finish the second cycle doing 5x10 with 405.  That just sounds fantastic.

* Going to bring belt squats back in for a finisher.  Having the landmine already set up for meadows makes this easy.

* Reverse hyper and heavy abs to conclude

* Conditioning could be a sandbag EMOM, swings and burpee chins, Tabearta, or whatever else fits the bill

**PRESS DAY**

How imPRESSive...

* Main work will be 5s pro and rotate between 3 approaches.  On 3s week, I’ll use an axle and clean the first few reps of the set (1-5).  On the 5s week, I’ll do log vipers.  On the 1s week, clean once and press away.  I may throw a superset of chins into this as well.

* Supplemental work will be BBB.  Thinking clean each rep on the 3s week, log vipers on the 5s, clean once and press away on the 1s.  On the 1s week, I’ll superset rows when I’m done, whereas for the other weeks I’ll count the clean as the rowl.

* Assistance will include shrugs against bands and Poundstone curls

* Conditioning could be Grace, my Clean and Press/burpee chin workout, Cluster Bomb, Tabearta, or whatever else fits the bill.

**BENCH DAY**

Don't mess with success

* Main work is 5s pro.  3s week, pause the first few reps.  5s week, pause every rep.  1s week, touch and go.  Same approach with the BBB work.

* BBB work will superset w/t-bar rows.

* Assistance will feature my lat raise stripset and possibly a DB incline stripset.

* Conditioning will be the same choices as press day.

**DEADLIFT DAY**

The look you get to have when you STILL hold a deadlift record 20 years later...

* Main work is 5s pro.  3s week is a power bar, 5s week an axle, 1s week a Texas deadlift bar.

* BBB work may alternate w/weighted dips for the 3s and 5s week.  1s week gets to be special.

* Kroc rows and reverse hyper/heavy abs for assistance.

* I’d like to include that Stone of Steel to shoulder/front squat workout I’ve been doing with this, either as more supplemental work or as a conditioning workout.  Other conditioning choices would be some sort of swing/burpee chin combo or whatever else needs doing.

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I’m liking how this looks for now.  Only TM I know for sure would be setting squats to 520 so I can get my 405 BBB squat at the end of the second cycle.  On that note, I’m thinking of going from 5s pro to 3s pro or bare minimum reps for the second cycle.  That worked well last time.