Third week of this cycle and I must say it went waaaay better than I expected. I've mentioned before that doing 3 weeks of the same thing has been proving to do me well and this week proved it again. Anto has been doing a great job of pushing me through the weeks and most of all, continuing to focus in on my cues. When I hit those cues, my lifts are solid AF.
Also... The Professional Power Summit is going to be held at the Speed and Sport Institue on Feb 23-24 in Chantilly, VA. It is a weekend full of AWESOME female speakers. I will be talking about some technical cues for the big lifts that will NO DOUBT aid any athlete in getting stronger. You can check out the registration here.
Monday
Monday's heavy squat and dead were crazy. I ended up making a 30 pound jump on squats from the week before and 50 pounds on deads!! I know... I totally surprised myself Thankfully after the heavy stuff was done, it was 1 set of accessories and out.
*Reverse band mini, Box squat - 2x1 @ 350
*Reverse band Deficit sumo - 2x1 @ 365
*Close stance high box squat 1x20 @ 155
*Banded Hip Pull-throughs 1x20
*Leg Curls 1x20
*Abs
Wednesday
Today's bench day was still up from the week before, but not nearly as much as Monday's lower body work. But I'll take it. Still working on foot placement and I'll be honest... it's aggravating me. BUT... I think we may have it worked out for next week.
*Reverse band Bench, monster mini - 2x1 @ 245
*Wide Grip Bench 3x5 @ 155, 160, 165
*OH Press 3x6 @ 90
*Front to Side Raises 1x20
*Chain Flies 1x20
*Banded Face Pulls 1x20
Friday
I made sure ahead of time that I had spotters to help me with this day. I hate wrapping my own knees, but it definitely went better than the week before. Not nearly as tight as it will be on meet day... but still getting a feel for them and figuring out HOW to use them efficiently.
*Seated Box Jumps 10x2
*Squats with 2 chains each side w/ wraps - 3x4 @ 250
*SSB Bar Good-mornings 3x10 @ 155
*Leg Press wide stance 3x15
*Front Foot Elevated Split Squats 3x15
*45 Degree Hypers (Banded) 3x15
*Abs
Saturday
This was a decent day as well. Still had some butt issues to deal with, but that's why I said I think we have it figured out for next week. It's really only on my heavy sets, but it's something I have to figure out so I don't miss an attempt in the meet due to a silly mistake such as hips coming up.
*Clap Push-ups 10x3
*Bench with chains and slingshot - 3x4 @ 160
*DB Shoulder Press 3x15 @ 35s
*DB Lateral Raises 3x15
*DB Chest Supported Rows 3x15
*Wide Grip Lat Pull-down 3x15
*Rear Delt Destroyer 2x