Dynamic Effort Lower: Back To Speed Squats and Pulls

Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.

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Tuesday I got in my first dynamic effort lower body session in almost a month, and surprising things felt great. I just wanted to try to ease into everything still, so I didn't really push my pulls too much, and really emphasized my technique on everything as much as I could. It's the first time in about 7-8 months where things are finally feeling rather good, and I'd like to keep it that way. Luckily Adrian ended up training with me, which made the training session much more enjoyable per usual. I did add some stiff leg deadlifts into my training to help build my lower and mid back up some more, while also use using some higher reps and less weight. I know I've still got so much to build back up on, but I feel if I can get my erectors stupid strong again (like they were when I was younger), I think I'll be better off for it. So not an overly exciting training day, but some damn good work for the day that I'm really proud of.

Items Used in this Training Session Duffalo Bar Box Squat Box EZ Loaders Chains Texas Deadlift Bar

Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15

A1) Duffalo Bar Speed Box Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 135x2 165x2 185x12x2

B1) Sumo Speed Deadlifts (straight weight) 135x5 185x3 225x2 275x1 305x1 325x10x1

C1) Deficit (0.75") Stiff Leg Deadlifts (beltless) 185x3x15

D1) GHR (Elevated) 3 sets, max reps

E1) Reverse Hyper 3x15 E2) Ab Wheel 3x15