Anneville Training: 6 weeks out from the Throwdown

So, if you're following along with my training, you may have noticed at the beginning of this cycle, I put a lot of emphasis on hypertrophy. The main reason being, I was actually stronger at the beginning of my powerlifting and then my strength actually tapered off doing a powerlifting program. My first meet I broke world records and I had only been following a powerlifting program for four weeks. I didn't get strong powerlifting. I got strong bodybuilding. It is essential to have both in your program if you want to be the best you can be at either. That was 24 weeks ago. As the weeks progressed, my strength came back and I was able to re-prioritize my main lifts. Using the Conjugate Method, I then started each training session with the main movement and then hypertrophy and mobility. Around 12 weeks ago, I added HIIT and started working on my nutrition with Justin Harris. My weight was 205lbs. In six weeks, I dropped 25lbs and my max lifts were suffering. I dropped the cardio and lightened my percentages on speed work. Also, we do hypertrophy work before speed bench to pre-fatigue and make sure I keep my percentage 50% and still feel challenged.   DE UPPER: SPEED SPOTO PRESS: 9x3,plus amrap x50% DB ROWS PULLOVER and PRESS with the

@the.powerloop DB PREACHER CURLS

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 8, 2019 at 10:51am PDT

DE LOWER: CAMBERED BAR SPEED SQUATS with drop set SPEED DEADS SPEED DEADS vs bands GOOD MORNINGS

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 11, 2019 at 4:57am PDT

ME BENCH: 1x1x97.5% 265lb 1x1x90% 250lb 1x1x82.5% 225lb

A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 12, 2019 at 7:00am PDT

SEATED MILITARY PRESS with

@elitefts American Bar and

@the.powerloop SHRUG MACHINE with bands MACHINE FLYS with manual resistance

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 10, 2019 at 4:20am PDT

ME LOWER Deadlift tops sets: 1x2x92.5% 405lb 1xfailx97.5% 425lbs 1x1x92.5% 405lbs

A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 12, 2019 at 1:03pm PDT

SUMO vs band with 3-5 second decent. I have trouble with sumo because of my knee injuries but these felt great. PALLOF band press. These are much harder than they look. Thank you, Andrew from IRON BOUND BARBELL for the recommendation.

 

 

 

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A post shared by Anne Sheehan (@ifbbproannesheehan) on Oct 12, 2019 at 2:05pm PDT