I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday I got in a good speed day. My low back/QL was still somewhat feeling it, but I made it through the session. I still pushed my TENS and recovery work hard and I actually managed to get things loosened up really good. I went ahead and made an appointment with my chiropractor so I think that will get things back to rolling in the right direction.
This week was technically pretty light on the actual main work, so no work up sets on either squats or deads. I believe I'll be working up pretty heavy on deadlifts next week, so that will keep my heavy pulling still to a minimum. Lots of accessory work and my front squat is making some great progress. I think if I can continue to keep pushing this, I'll see my squat and deadlift continue to jump as well as they've both been feeling great lately.
[youtube=https://www.youtube.com/watch?v=bllrYdrFOUs]
Items Used in this Training Session EZ Loaders Chains Box Squat SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side 55x10 55x5 - add chains 105x3 125x2 145x2 165x2 185x2 205x10x2
B1) Sumo Speed Deadlifts 135x5 185x5 245x3 295x2 335x1 355x10x1
C1) Front Squat 145x5 205x5 230x3 255x8 - PR
D1) Deadstop Sumo Stiff Leg Deadlifts 245x6 275x6 295x6 315x6 335x6
E1) Bulgarian Split Squats 3x10 per leg
F1) SSB Strip the Rack Squats (Forward) 3x12
G1) Reverse Hyper 3x20
H1) Hanging Leg Raises 4 sets
