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 I was back to some speed and rep work, but this week the emphasis was on my deadlift. It was a pretty good session and I hit a nice rep PR with my deadlift against the chains. It feels good knowing that I can probably easily pull 405 for 10+ reps. My sumo pull has made some great strides in only a year or so, and I'm hoping to continue to make improvements upon it. Still some minor technical things to work on to make lockout easier, but strides in the right direction. Oh, and I still hate chair deadlifts...so these will be around for a bit.
[youtube=https://www.youtube.com/watch?v=h3uizUndvTg]
Items Used in this Training Session SS Yoke Bar Fat Gripz Average Bands EZ Loaders Chains Box Squat Box
Warm Up Reverse Hyper - 290x4x12
Grip Work A1) Fat Gripz DOH Rack Pull -175x1; 150x10; 135x10 with long holds B1) Fat Gripz Coan Deadlift - worked up to 95x20 sec per hand C1) Sledge Hammer Lever Work - 5x5
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 320x3 370x3 415x8 - PR
C1) Chair Deadlift 255x3x10
D1) Single Leg Reverse Hyper 3x12 + drop set on last set
E1) Supine Leg Curls with Reverse Hyper 3x15
F1) Ab Wheel 3x15
