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 afternoon I was back to some pulling. Unfortunately I had some plans fall through on Saturday, so I actually trained a bit earlier than normal. Coming into the session I just wasn't feeling it. It was one of those days that many times I probably would have just shut it down early. But after what seemed like warming up forever, things started to click and move in the right direction. Once I got up close to 400 pounds on the deficit pulls, I was feeling a bit better and decided to go for a rep PR, which actually looked a little smoother than two weeks ago. I won't complain about that. My back down sets didn't really go quite as well, but I'll take the heavier sets as a win. The rest of the session was pretty tough, but after I finally got done pulling it was smooth sailing. I finally feel like my deadlift is making some kind of strides. More baby steps forward.
[youtube=https://www.youtube.com/watch?v=Ol3c7e55mOY]
Items Used in this Training Session EZ Loaders Chains Pro Mini Band SS Yoke Bar Box Squat Box
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) Rolling Thunder - 150x1; 135x3 B1) CoC #1 - 1 set of max reps; 1 set of max hold C1) Sledge Hammer Lever Work - 5x5 each way, per hand
A1) Deficit (1.5") Sumo Deadlifts vs Chains 135x10 135x5 - add 6 chains and deficit 185x3 245x3 295x3 335x3 365x3 395x3 435x3 - PR 390x6 350x10
B1) Snatch Grip Deadlift 135x5 245x5 295x5 335x3x8
C1) Wide Stance Front Squat Pause Squat (beltless) 175x10 185x10 205x8
D1) Reverse Hyper Partials (top end) 3x25 D2) GHR 3x15
E1) Seated SSB Good Mornings 2x20 E2) Band Resisted Reverse Crunches 5x15
