APF State meet December 19, 2019
Training
What a day, last week the RE sets tore my hands open, the good news is the stayed solid today with NO grip issues. The bad news is we completely missed (cause I forgot to write it on the program) the triphasic down sets so the RE stuff felt GREAT, of course. Now, you may not think that's a big variable... well, it is. That's 15 total reps with 5 seconds of eccentric carnage with a band around your neck. The fatigue that would have accumulated would have been terrible and made for a bad ride on the RE stuff. Slightly irritated that I forgot it but the training day felt amazing, probably due to me not being destroyed from down sets .. duh.
Adding the reverse hyper swings to get a back pump and also get some new fluid in the spine was a great idea! Although the one we have is homemade and not great it gets the job done. I forgot how much Hypers have added me in my strength and recovery, don't neglect them if you have one!
Workout
*SPEED Squats + 4 chains 10x2: (275)
*Opposite stance, Stiff Bar, Band Around Neck 2: 545
MISSED THE DOWN SETS!!!!!
*Competition Deadlift 5x4: 67.5% (435)
*GHR 3x12: + green
*A1) Reverse Hyper SWINGS 3x40: 45’s
*A2) Scapular Shrugs 3x18: 60
*Trap Bar Carries 3 trips 25 yards: 275,365,365
