DE Lower: Speed Squats and Heavy Block Pulls vs Chains (w/VIDEO)

After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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Tuesday I was finally able to get my first dynamic effort training session in, as well as deadlift heavy, for the training block. I was a bit worried with how well this might go, but it turns out things went very well. It was a super hot, humid day, which had me moving at a snails pace compared to what I would have liked (in terms of rest periods). But I pressed on and still managed it knock down a plethora of PR's. I opted to deadlift from blocks the first week back, that way I wasn't pulling heavy from the floor right out of the gate. While I obviously got a fair amount of overload, I wasn't too concerned with that, I just didn't want to rush my body back into a full range motion quite yet. Next week I'll speed pull from the floor to get used to everything, and then in two weeks I'm going to plan to hit some reverse band deadlifts. This should be just enough to keep me back on pace and build momentum. Still a pretty heavy day for a dynamic effort day, but I'm recovering well and feeling good. Definitely sore in the mid back from having to lock everything in again, but much better feeling than I anticipated.

[youtube=https://www.youtube.com/watch?v=HDgD2TuEpI4]

Items Used in this Training Session Duffalo Bar Light Bands Mini Bands Box Squat Box Texas Deadlift Bar Chains EZ Loader SS Yoke Bar Texas Power Bar

Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15

A1) Buffalo Bar Speed Box Squats vs Light and Mini Bands 55x10 55x5 - add bands 105x3 145x2 175x2 190x12x2

B1) Buffalo Bar Squat 235x5 285x3 315x2 345x10 - PR

C1) Sumo 3" Block Pull (4 mats) vs 6 Chains 135x5 135x5 - add chains 245x3 295x2 335x1 385x1 425x1 475x1 495x1 - PR

D1) SSB Good Mornings vs Forward Pulling Mini Bands 65x10 155x5 205x5 245x10 - PR

E1) Band Assisted Inverse Curls 3x8

F1) Glute Bridges (back elevated) 3x15

G1) Standing Cable Crunches 4x20 G2) Reverse Hyper 3x30