Weeks 10 and 11 of the EFS weekender program are de-loads chock-full of activation and prehab work while pushing towards readiness for competition day. I don’t have a competition day like the original crew did but my own comp day is a three-day test of my own three lifts – squat, bench, deadlift – coming at the end of Week 12. After that I will evaluate DC training for hypertrophy through Thanksgiving. After that, I’m back to powerlifting with Wendler’s 5/3/1 through to end of January most likely.
Speed box squat: 6 x 2 @ 95#
GHR: 3 x 10 @ 25#
Standing cable crunches: 4 x 20 @ 40# (the weight is not important – just enough to activate)
Free time: 4 sets leg work on machines – calf raise, extensions, curls, leg press, all light for 1 x 10
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