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 called for more reverse band deadlifts. The weather was tremendously better than two weeks ago, so I felt that I would have a much better training session and not feel like death. I managed to hit a nice little 10-lb. PR for a triple, and some decent back down sets. I haven't had to grind this hard on a lift in a long time, and I think it's good that I've found something that really forces me to get my glutes through. I could actually feel them squeeze towards the top and focus on that, so that's a good sign I'm getting better at locking out weight. The pin pulls were just brutal, but it was a great amount of overload. The rest of the accessory work was just working on more hamstring and glute recruitment, while also staying really tight with the cambered bar front squat box squats. All in all, a good Saturday training.
Oh, I followed this training session up with some New York style pizza and breadsticks, and maybe some froyo (not pictured). I love cheat/refeed days.
[youtube=https://www.youtube.com/watch?v=NoZtpM-Wn-k]
Items Used in this Training Session Average Bands Monster Mini Bands Cambered Squat Bar Prowler
Warm Up Reverse Hyper - 290x4x12
Grip Work A1) Fat Gripz DOH Rack Pull - 170x2, 155x7, 135x12 B1) Fat Gripz Coan Deadlift - up to 95x15 sec per hand (just a rough days for these) C1) Sledge Hammer Lever Work - 2x5
A1) Reverse Average Band Sumo Deadlift 135x5 185x5 - add bands 225x3 315x3 365x3 405x3 455x3 495x3 535x3 575x3 - PR 545x4 - PR 505x6 - PR
B1) Conventional Pin Pull vs Quad Monster Mini Bands 135x5 225x5 275x5 315x5 315x1 - add one chain per side 315x1 - add one chain per side
C1) Cambered Bar Front Squat Box Squat (beltless) 155x10 175x10 185x2x10
D1) GHR Deadlift 3 sets of near failure + drop set on last set
E1) Prowler Push 4 sets of ~30 yards, using big steps and good heel drive
F1) Straight Leg Sit Ups vs Band 5x10, 1x20
