ME Lower: Bow Bar Squats vs Chains [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 max effort squat session was an awesome day of training. Everything went great, felt great, and the weather was great. We also had an awesome atmosphere with everyone hitting some great numbers and helping each other out. We've finally really got a good crew running and synergy, which is definitely helping everyone.

My squats felt great, and I worked up to a 10 pound PR on my squats vs chains. This was the first time I had 500 pounds back on my back again since Nationals, and while it felt heavy, things moved and looked pretty good. I still need to continue to work on my upper back tightness (it's getting better though!), and continue to hammer my legs on my extra day to bring them up a bit to keep everything in sync, but it looks rather good, and I'm happy with this, thus far. If anything, my squat has held really well in the off season, while my bench press and deadlift are still needing some adjustments and time to adjust back up before getting into a meet prep. Luckily, I've still got ample time to bring everything back up. I also think my depth and positioning in the hole is looking better, so if I can keep that up, things should look good for world's.

A good start to the week of training!

[youtube=https://www.youtube.com/watch?v=GQI1kwIsIsY]

Items Used in this Training Session Duffalo Bar EZ Loaders Chains Mini Band Light Band

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 Squat vs 3 Chains Per Side 55x10 55x5 - add chains 145x5 195x3 235x3 285x3 325x3 355x3 375x3 - PR 345x3 345x2x2

B1) Buffalo Bar Pause Squat 355x4x6

C1) GHR (Elevated) vs Band 3x10 + drop set

D1) Single Leg RDL 3x15 per leg

E1) Close Stance TKE Squat 3x20

F1) Band Marching 3x2 min

F2) Sit Ups off GHR vs Band 4x15