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.comSaturday I was back to squatting heavy. After being at Elitefts and using the spider bar, I opted to go with the SS Yoke Bar as it's the closest thing I have to that. I really suck with the Yoke Bar, so this was a great choice, and it had been a while since I had gone heavy with this bar. I decided to make most of my training session based upon using this bar for the day, and it totally kicked my ass. It shoves me forward pretty bad. While my reps certainly weren't the cleanest things in the world, it was giving me the work I certainly need. More steps in the right direction though and still being able to train hard while keeping myself pretty healthy.
[youtube=https://www.youtube.com/watch?v=H_8doHxQrrI]
Items Used in this Training Session Pro Mini Band SS Yoke Bar Pro Light Band Tsunami Lat Pulldown Bar
Warm Up Reverse Hyper - 290x3x15
Grip Work A1) Plate Pinch Deadlift - 115x1 (PR); 105x3 B1) CoC #0.5 - 2 sets of max reps per hand; 1 set of max hold C1) Pinky Pinches - 2 sets
A1) SSB Squat 65x10 115x5 155x5 205x3 245x3 295x3 335x3 365x3 385x3 395x3 - PR 355x7 315x11
B1) SSB Pause Squat 205x5 235x8 255x8 275x8
C1) SSB Good Morning (beltless) 165x2x10 - close stance 175x2x10 - wide stance
D1) Close Stance TKE Squats 4x25
E1) Tsunami Bar Lat Pulldown 3x10-12 E2) Sit Ups vs Band 5x15; 1x25 (no band)
F1) Seated Band Leg Curls 100 straight reps
