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's training was crazy. Not because of the lifting, but because of the weather. It was 71 degrees, which is just stupid for the middle of December. I'm certainly not complaining, but it was just awkward to have the garage door up this time of year.
As for training, things were decent. My squat still needs some work, but we're seeing progress. I'm still handling some really good weights and hitting some good rep PR's, I just need to get a bit more comfortable in the hole. It looks like I might be needing to add in some pause squats into my training for the XPC's, but as for now I'm going to hold off. The strength is definitely there, it just looks to be a minor confidence problem right now. I also need to work on continuing to drive my heads and traps back into the bar. Always minor things. However, I do feel like running this for the day was good to let me know where my strength is currently at to begin training for the XPC's here soon. I'll be laying out my training cycle probably this week, and being to try to connect the dots backwards from what worked last year, but what also worked to get me bench and deadlift PR's at this last meet. I've got ideas, I've just got to make it work.
[youtube=https://www.youtube.com/watch?v=W0-S-eaWVIE]
Items Used in this Training Session EZ Loaders Chains Box Squat Box Mini Band Prowler Spud Ab Strap
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat vs 3 Chains Per Side 65x10 65x5 - add chains 155x5 205x5 225x5 245x5 265x5 295x3 325x3 355x3 - PR 375x2 - PR 345x4 - PR 310x8 - PR
B1) RDL 135x8 185x8 225x8 275x8 315x8 345x8
C1) Poor Man Inverse Curls 3x10
D1) Chair Deadlift 3x15 (standing up every 3rd rep)
E1) Prowler Work 2 sets down and back, backwards 2 sets down and back, forwards
F1) Standing Cable Crunches 3x20
