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.comSaturday I was back to running some more reverse band squats, but this week I used less band assistance and wanted to see how close I could get to last weeks performance. I got pretty damn close, only 20 pounds away, and probably would have had that in me if I really wanted to push it, but I always err on the side of caution with my max effort days. I would much rather leave something in me than go for a big jump and miss. This gives me a good idea where my true raw squats sits, so I'm probably around a 475-480 pound squat without wraps currently, which is really good in my book.
I also rigged up a stupid contraption to simulate Zercher pin pulls, and honestly I liked this much better. Using the safety squat bar really forced me to get my hips through, something I drastically need for my deadlift. I also couldn't get the bar to budge if I was out of position, so also another good reinforcement tool. A pretty crazy training session, but man I got in some good work and things have just been clicking pretty well lately. I think that comes down to the fact that I've got my nutrition and sleep on really good levels right now, so I'd like to keep this going as long as I can until I start getting ready for XPC's.
[youtube=https://www.youtube.com/watch?v=77f9kJ-1vKs]
Items Used in this Training Session Micro Mini Bands Mini Band SS Yoke Bar EZ Loaders Chains
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Reverse Micro Mini Band Squat 65x10 155x5 - add bands 205x5 245x5 295x5 335x5 385x5 405x3 425x3 445x3 475x3 450x4 405x10
B1) SSB Zercher Contraption (BS Zercher?) 155x6 185x6 205x6 245x6 275x6 295x6
C1) Poor Man Inverse Curls 3x10
D1) SSB Suspended Good Mornings vs 5 Chains Per Side 3x12
E1) Reverse Hyper 5x25
F1) Wtd Sit Ups off GHR Sets of 10 up to a hard set of 10
