It's that time of year again... football, pumpkin spice, mums, the Cidermill and shifting training emphasis away from endurance and back to strength and power!!!! Even if you are a recreational athlete, you should view your year as 'seasons' and shift your training accordingly... strength/function, building toward sport specific performance and in-season competition. Old school would have be pretty isolation-ist about the process, but new school is blend of all throughout the year, with emphasis being shifted as you move through 'seasons'. Today was a strength and volume day for me. Upper body to start: 5 rounds: 5 reps flat barbell press / strict wide grip pull-ups to failure 3 rounds: 5 rps 30deg incline dumbbell press / 7rps heavy barbell curls 3 rounds: 5 reps single arm dumbbell floor press Finish with 100kg x 50reps for time of trap bar dead lifts. This is an awesome volume based exercise for both strength and power. It is a variation of the 100kg x 100reps. On a personal note, my PR on the 100x100 this spring was 5'43"... today was the first time since that PR effort and I went easy but finish in 2'45" which puts me in nice position to hit my goal of 5mins this winter!! PS. I have found that the key to a good lift is all in how you approach the bar... do you own it, or does it own you?! and of course always represent #ZenoLink https://www.instagram.com/p/B2fa15CHI7R/?igshid=2q3yvb8m4gqz