ME Lower: Spider Bar Squats [PR!] (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.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Saturday's squat training was a doozy!! We had a packed garage with the usual crew, plus a few Purdue Barbell students to visit. It was one of the hottest days on record that I've trained in the gym, with a temp of about 94 and heat index well into the 110's! Once you started sweating, there was no way it could evaporate, so keeping fluids down and taking ample rest was super important.

I had a great training day, hitting a massive PR on the spider bar, and hitting some good accessory work. Everyone else seemed to be having a pretty good day as well, and we had some good laughs, and as well as some good coaching going on from everyone. After training we hit the local pizza parlor and smashed some food before the Purdue students had to hit the road. One of the hottest days of training, but also one of my best in a long time.

[youtube=https://www.youtube.com/watch?v=h-JtVgfrdKc]

Items Used in this Training Session Spider 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) Spider Bar Squats 80x10 130x5 170x5 220x3 260x3 310x3 350x3 380x3 410x3 450x3 - PR 410x2 410x4

B1) Spider Bar Pause Squat 310x3x10

C1) Wtd GHR (Elevated) 3x6

D1) Goblet FFE Reverse Lunges 3x10 per leg

E1) GHH/Back Ext off GHR 2x20 E2) Reverse Hyper 2x20

F1) Random Trunk Work 5 min