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.comTuesday called for some more speed and rep work on squats and deadlifts. My squats were feeling really on point, and I'm glad to be ending this speed work on a solid note. My deadlifts also seem to be slowly improving from set up and strength. I think I've finally got my set up to where I'm maximizing taking the slack out of the bar and getting my lats tight before I pull. I pull with so much speed that many times this is something that tends to hold me back, so to find a set up that it felt like it "clicked" was great.
I also did some RNT chair deadlifts, and these fried my hips and glutes with not near as much weight as I was using previously. That's also a good thing in my book, as I'm a big fan of training economy. I'm hoping to keep pushing these and see what kind of improvements they keep having on my deadlift.
I ended the session with some hamstring and ab work and I was out. A very solid day of training, and the weather has been on point lately.
[youtube=https://www.youtube.com/watch?v=i-RsHjJsbhI]
Items Used in this Training Session SS Yoke Bar Fat Gripz Average Bands EZ Loaders Chains Box Squat Box Monster Mini Band
Warm Up Reverse Hyper - 290x4x12
Grip Work A1) Fat Gripz DOH Rack Pull -170x2; 155x7; 135x12 with long holds B1) Fat Gripz Coan Deadlift - worked up to 85 for 15 sec per hand (my hands were just fried today from work) C1) Sledge Hammer Lever Work - 3x5
A1) SSB Speed Squat vs Average Bands First rep paused in the hole 65x10 65x5 - add bands 95x3 115x2 135x2 155x2 175x2 190x9x2
B1) Sumo Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 280x7x1 345x5 390x3 435x6 - PR
C1) RNT Chair Deadlift 185x3x10
D1) Single Leg Reverse Hyper 4x12-15 per leg
E1) Reverse Hyper Leg Curls 3x20
F1) Ab Wheel 4x15
