I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
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Tuesday's training session was overall not a bad training session, but I'm still having issues with my SSB Squats. I'll tackle the good first. My deadlifts and deficit deadlifts felt great. My deficit deadlifts were a major PR for the movement, and show that my hips and lockout are getting stronger and smoother, respectively. So we're seeing good things there. My SSB Squats on the other hand, not so much. I've discovered that I'm much better at rep work with the SSB, and that I have a hard time holding an arch when I get to heavier weights (so my training max was set a bit too high). So what I'm going to do moving forward is drop my training max about 10%, and also add in a box to work on sitting back a bit more and driving up hard out of the hole. I think this is going to have a better transfer, and I'm going to just take a step back to take a step forward. It's hard to do mentally, but I know come meet day, I'll be glad that I did. Otherwise, the steps are still moving in the right direction with everything else!
[youtube=https://www.youtube.com/watch?v=a2uTVSu1wv8]
Items Used in this Training Session
EZ Loaders
Chains
Cambered Bar
SS Yoke Bar
Mini Bands
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Cambered Bar Speed Squats vs 3 Chains Per Side
All reps paused in the hole
65x10
65x5 - add chains
115x3
155x2
185x2
215x2
240x8x2
B1) Sumo Deadlifts
135x5
185x5
245x3
295x3
335x3
385x3
420x3
445x2x2
C1) Deficit (1.5") Sumo Deadlifts
335x3
365x3
395x3
425x3
445x3 - PR
D1) SSB Squats
155x5
205x5
245x5
275x3
305x5
345x3
385x2
E1) GHR vs Band
3x12
F1) Bent Knee Reverse Hyper
3x20
G1) Alternating Lunges
5x20 per leg
H1) V-Ups
5x20