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 back to the speed work, slowly ramping up percentages/weights over time. This was more of a deadlift emphasis day, and I managed to PR on my reps and weight against the quad mini bands. This is quite a bit of band tension, so when I see this lift begin to go up and feel a bit easier, I know I'm making improvements. I've just really got to build my hips up more, and I think I'll keep seeing progress here. I also put in a little extra work towards the end of the session by knocking out some extra ab and low back/hamstring work. The good mornings were used almost in a fashion to stretch out the hamstrings more than anything else, but it was a good way to get my heart racing.
[youtube=https://www.youtube.com/watch?v=6GB9Cgij-sw]
Items Used in this Training Session Cambered Squat Bar EZ Loaders Chains Pro Mini Band Blast Straps Box Squat Box Pro Light Band
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) DOH Rack Pull - 325x1; 295x7 B1) Hanging Fat Gripz Hold - 1 set of max time per hand C1) CoC #T - 1 set
A1) Cambered Bar Speed Squats vs 3 Chains/Side First rep paused in the hole 65x10 65x5 - add chains 95x3 115x2 135x2 155x2 175x2 205x9x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 280x7x1 285x3 325x3 365x7 - PR
C1) Single Leg DB Deadlift 3x15 per leg
D1) Poor Man Inverse Curl 4 sets of near failure
E1) Lat Pulldowns 3x10-12 E2) Blast Strap Fall Outs 3x15
F1) Standing Band Crunches 55 straight reps F2) Cambered Bar Good Mornings 50 straight reps
