I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
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Tuesday's dynamic day was a good break from last week's mayhem. I went and purchased some new Chucks to get my flat soled squatting started as soon as possible. And what do you know, that after my speed work, I hit a HUGE PR on my pause squats. Last week I barely squeezed out 315x10, and this week I hit 335x10. I think that's a good sign that making a switch is in my favor. I did notice that I need to sit back a bit more and really bring up my hips, so I made some adjustments to my planned accessory work to handle that. I'm not the biggest fan of glute bridges, but there is no denying that it increases glute size and strength. And what do you know, I pretty much sucked at them. I can assure you I'll be done more of these, even though they do look ridiculous and other people tend to think they have zero carryover. Maybe they do, maybe they don't. But if it gets me a good glute contraction and teaches me how to fire my glutes more efficiently, that's going to help me tremendously in the bottom of my squat. On my extra lower body days, I'll attack my hips more specifically via hip external rotation. All this glute work makes me think of this song..
[youtube=https://www.youtube.com/watch?v=zKbozAxaFYI]
Dave Tate would be proud that I linked that song, but pretty ashamed I did glute bridges. He'd probably just tell me to get laid more often. Oh well.
[youtube=https://www.youtube.com/watch?v=XbKgXyLA_uo]
Items Used in this Training Session
Chains
EZ Loaders
SS Yoke Bar
Mini Band
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Speed Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
155x2
185x2
215x2
240x8x2
B1) Pause Squats
205x5
235x5
265x5
300x3
335x10 - PR
C1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x8x1
D1) Band Assisted Inverse Curls
3x8
1x14
E1) SSB Reverse Lunges
3x10 per leg
F1) Barbell Glute Bridges (back elevated)
3x15
G1) Reverse Hyper Partials (top end)
5x20
H1) Wtd V-Ups
3x20