I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday was a good day of training. It was my first day going back heavy with some deadlifts in almost a month. Surprisingly with all the volume and rest, my deadlift really didn't seem to lose any momentum. I've still got a lot of work to do in this department, but I'm very pleased with this. I ran with the deficit and chains to really increase my time under tension and "grind" to lock the weight out (since I have issues there). I'm really good off the floor, but the deficit made it much harder to lock out due to the length of the pull. I picked this up from Steve Goggins, and I'm looking forward to seeing how I do over the course of this 6 week training block. I honestly probably left quite a bit of weight behind for the day, but considering it was my first main day back to pulling, I decided to be conservative and make the improvements in the weeks to come. It was still a really tough day, and the heat and humidity did not help. I also used the No Hands SSB Box Squats to really enforce my upright torso positioning and upper back work for this day, and man was it hard. My legs had plenty left, but my mid back was smoked. A very successful training day, and steps in the right direction.
[youtube=https://www.youtube.com/watch?v=cC8wTku-Yi8]
Items Used in this Training Session EZ Loaders Chains Pro Mini Band SS Yoke Bar Box Squat Box Spud Ab Strap (long)
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) Hex DB Holds - 3 sets of max time with 30lb DB B1) CoC #1 - 3 sets of max reps per hand C1) Sledge Hammer Int/Ext Rot - 3x5 each way, per hand
A1) Deficit (1.5") Sumo Deadlifts vs Chains 135x10 135x5 - add 6 chains and deficit 185x3 245x3 295x3 335x3 385x3 425x3 360x10 320x12
B1) Snatch Grip Deadlift 135x5 185x5 225x10 275x10 315x10
C1) No Hands, SSB Wide Stance Box Squat (beltless) 245x3x10 - used bands pulling forward on a whim
D1) Reverse Hyper Partials (top end) 3x25 D2) GHR 3 sets of failure
E1) Standing Cable Crunches 4x12
