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's deload session had a bit more work compared to what I had done over the weekend. The goal with this session was to put a little bit of weight on my back, work on some good speed, hit some minor work up sets of 10 (to limit intensity), get some solid singles in on deadlift drilling technique, and then begin to ramp up the volume on the accessory work. Things were still lighter and much easier than normal, but I wanted to at least feel a little bit of weight for when I jump back in to my training I'm feeling crisp. I've found that I can keep my speed work in, if I limit the volume. I opted to not even pull against the bands to just save myself a bit more. I had a good leg pump by the end of the session, and I felt much better afterwards. I'm already feeling much better at this point, so by the time my next heavy session comes on the weekend, I should be good to roll.
Items Used in this Training Session Cambered Squat Bar EZ Loaders Chains Box Squat Box Monster Mini Band Croc Lock Collars
Warm Up Reverse Hyper - 215x3x20
Grip Work None for the day
A1) Cambered Bar Speed Squats vs 3 Chains/Side First rep paused in the hole 65x10 65x5 - add chains 115x3 135x2 155x2 175x6x2 205x10 - add box 245x10
B1) Speed Deadlifts 135x5 185x3 185x3 225x2 255x10x1 - 5 sumo, 5 conventional
C1) Bulgarian Split Squats 10x10 per leg, about 20 sec rest between sets
D1) Seated Band Leg Curls 3x33
E1) Good Morning 1x50 - bar only, working on a good stretch
F1) Wtd Curl Ups 4x20
