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 was my final speed day for the off season. I opted to throw in some SSB squats and work up to a top set of 8 to get a gauge of where I am with this movement. I will be running SSB squats hard during my dynamic effort lower days for meet prep, and I wanted to have some fairly accurate numbers to run off of. I'm pleased that I hit a rep PR and that I made progress on this movement without even training it (I'm crediting this to the front squats I did for the past 6 weeks). Lots of volume on the accessory work like usual, and then me and the guys hit up some food for my final real big cheat meal before some dieting begins to start getting my weight down early again.
I'm also happy to announce that I will be getting some blood work done for a minor check up. I have never had my hormone panel ran, and I'm starting to be a bit more preventative in that realm, and I figured at the end of each year would be a good time to do this to start the year off on a good note (or corrections and modifications to diet and training) if I need it. It'll be a few weeks, but once I get the results I'll report back on that and the findings. The way I train and take care of myself, I'm thinking I will be within normal ranges for everything, but it's why I'm getting it all tested. It'll also give me a good baseline to run off of for years to come...always a good thing.
[youtube=https://www.youtube.com/watch?v=dJZY5b2BqmU]
Items Used in this Training Session Box Squat Average Band EZ Loaders Chains SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Speed Box Squats vs Average Bands 65x10 65x5 - add bands 115x3 135x2 155x2 185x2 215x2 235x8x2
B1) Conventional Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 255x8x1
C1) SSB Squat 155x8 205x8 245x8 295x3 315x2 335x1 365x8 - PR
D1) Seated SSB Good Mornings 65x8 115x8 155x8 185x8 205x8 225x8 245x8
E1) GHR Deadlift 3x10 + drop set
F1) DB Stiff Leg Deadlifts 3x15
G1) Reverse Hyper 4x25
H1) Wtd V-Ups 3x20
