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 day wasn't one of my finer training day. Monday night I got a terrible amount of sleep. I managed to fall asleep at a great hour, but for some odd reason I work up at 1:30am and just couldn't get back to sleep. I wake up around 5am or so during the week to work with clients, so I'm used to being up early, but not getting that sleep really killed me from a training perspective. I thought from the beginning of the session I was going to be good, but by the time I got to my SSB squats, my CNS was just telling me no. Everything felt heavy. So I just got in the work I could, and cut some of my accessory work a bit shorter than normal. We can't always have perfect training sessions, but it was just frustrating. It would be one thing if I would have stayed up late and been irresponsible (as that's on ME), but waking up in the middle of the night restless was just a huge pain in the ass. Needless to say, I got to bed early that night and was out like a rock. I'll try to redeem myself next week.
[youtube=https://www.youtube.com/watch?v=_6yxp04bNXY]
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
135x2
155x2
185x2
215x10x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands and 5 Chains
135x5
135x5 - add bands and chains
185x3
225x2
255x8x1
C1) SSB Squats
65x5
155x5
205x3
245x3
285x3
325x3
365x5
D1) Bulgarian Split Squats
3x15 per leg + drop set
E1) Poor Man Band Assisted Inverse Curls
3x10
F1) Reverse Hyper
2x20
F2) Band Pull Throughs
2x25
G1) Standing Band Crunches off GHR
3x20