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 was my first speed day back in while. I'm running this first block of training with the cambered bar and chains on my squat. This bar really challenges me, and I just like the overall feel of it when I squat. As a whole, the training session went really well. Just one of those days you plug and chug through. On to the next one...
[youtube=https://www.youtube.com/watch?v=tllrIE7HEA8]
Items Used in this Training Session Cambered Squat Bar EZ Loaders Chains Pro Mini Band SS Yoke Bar Box Squat Box
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) Fat Gripz DOH Rack Pull - 160x1 (5 sec hold); 145 for max hold (~20 sec) B1) Hanging Barbell Finger Curls - 3x6 C1) CoC #T - 3 sets
A1) Cambered Bar Speed Squats vs 3 Chains/Side First rep paused in the hole 65x10 65x5 - add chains 95x3 115x2 135x2 155x2 180x12x2 215x5 245x5 275x12
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
C1) SSB FFE Reverse Lunges 3x15
D1) DB Stiff Leg Deadlifts 2x20
E1) SSB Bear Hug Box Squats 2x20
F1) Windmill Abs off GHR 3x30 sec
