APF State meet December 19, 2019
Training
Who here saw the youtube video of dave talking about a conditioning block while waving the Speed squats with sets of 20?!?!?! yeah so after thinking about that all week right before the sessions started I looked at all my training partners and said, we are 5 weeks post GPP we are making this a conditioning block, not only that the straight bar felt awful so we swapped to the SSB cause everyone's shoulders were not having it. This would have been the first day in 10 weeks that we would have been under a straight bar, I made the call to change it. The bar change was not an issue, the set change was, this set ME up for failure later, from a recovery standpoint. A reminder this is the first week of a strength block after 12 weeks post-competition away from powerlifting movements. 15 doubles on squats and 18 singles on deadlifts was a mistake before 5x5 on deadlifts for RE work, I paid for this the entire weekend. I was worried my max effort day Monday was going to be compromised because of it, that's how bad it was. I will be changing this over the weekend and letting you guys know what was edited. I'm my own guinea pig.
Workout
Week 1 Day 3 - Speed Day
*SSB SPEED Squats + 6 chains 15x2: 40%
*Speed Deadlifts + 6 chains 18x1:40%
*Competition Deadlift 5x5: 65%
*GHR 3x12:
*A1) Reverse Hyper SWINGS 3x30:
*A2) Scapular Shrugs 3x15:
*Trap Bar Carries 3 trips 25 yards