End of Phase 2

GYM TEMP: 75 degrees

MUSIC: Behold the Kingdom, The Eyes of the Wicked Will Fail

Deadlifts standing on a 4” block (also called deficit deadlifts, by standing on a block the pull is longer and tougher which helps train explosiveness off the floor)

135x3

225x2

315x1

405x1

455x1

505x1***PR I thought my head was going to explode!

Yes, I have a pretty narrow stance

Front squats

135x5

185x5

225x5

250x5 I went pretty light with these as my right shoulder still doesn’t feel 100%.

Ab wheel

This ends my second phase and it went pretty well. I got 1 overhead PR (personal record), 2 Bench PRs, 1 Deadlift PR, and 1 Good-morning PR. My speed on dynamic days was decent too.

The next phase will be 4 weeks, with 4 main training days per week. The exercises will be closer to the powerlifts and I’ll move away from strongman training. I’ll also start doing some pre-habilitation exercises to keep the shoulders healthy from all the benching. My plan is basically right out of the Westside Barbell playbook:

Day 1 – Dynamic effort bench

Day 2 – Max effort squat or deadlift

Day 3 – Max effort bench

Day 4 – Dynamic effort squat and deadlift