Along with the excitement of being a part of the NEW EliteFTS.com is my gratefulness to now have a Training Log in addition to my monthly Column. This has been a great year for me in training and I most recently got my first Elite total at WPC Worlds in West Palm Beach, Florida; where I had the opportunity to compete with some of the strongest lifters in the world. I am in the process of choosing a meet for this Spring, and have been splitting time training at my work (I am the Fitness Director at Ohio University) and at the EliteFTS S4 Compound in London, Ohio. My goal is for this Training Log to be a tool for me to share the things I learn from the world-class coaches and lifters I'm blessed to learn from on a regular basis...
Today's Training was Dynamic Effort Lower @ Ohio University:
A1. Glute Ham Raise - 4x8
A2. Straight Leg GHR Abs - 4x10
B. Dynamic Effort Pin Squats vs. EFS Pro Average Bands - 10x2 w/ 275lbs + Bands
*This 4-week block I have been using Pin Squats as an alternative to Box Squats for speed work. It is a nice way to still break up the static and dynamic portions of the lift while taking a change of pace from the box. I will have more video and explanation of this movement next week.
C. Dynamic Effort Sumo Pulls vs. EFS Pro Average Band - 6x3 w/ 315 + Bands
[youtube=https://www.youtube.com/watch?v=Q4C-Skg8-Nk]
*With both my squats & deadlifts one of my biggest weaknesses has been not keeping my back arched and tight enough. I have been slowly improving in my sumo setup with not lurching forward at the start of the pull, but there is definitely more work to do. Sumo is a weak lift for me, I normally pull conventional in competition. I've found that building my hips with sumo pulling helps my conventional deadlift dramatically.
D1. RDLs with pause stretch - 4x10 w/ 225lbs
D2. Wide Grip Chins - 4x10
*Something I've been doing recently that Todd Brock (former member of Westside Barbell and current weekend veteran lifter at the EliteFTS compound) recommended to me is doing some form of rowing movement 4x per week (every lifting session). My upper back is a weakness so this should help with that, and I'm already noticing a difference.
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I will be posting more educational content in these posts as the week goes on. I am also now on the Q&A portion of the site, so if you have any questions related to these posts or training in general don't hesitate to ask there or in the NEW Comment Section Below!
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