After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Tuesday's training revolved around volume for the compound lifts, and keeping the volume backed down on accessory movement to end the training block. I made some incredible progress on my squat over the past 10 weeks, and I'm feeling rather strong. An influx of increased calories, smart training, and doing what works best for me was a good combo. I can't really say where my deadlift currently stands, as I only deadlifted heavy three times in those 10 weeks, but that actually makes me feel good about it. The times I did deadlift, I hit PR's, and my hinging movements saw progress, and everything tends to lead that I at worst, maintained that lift. Training went well though, and I felt pretty good. Really just another day of hard work.
[youtube=https://www.youtube.com/watch?v=WSw48kHePxY]
Items Used in this Training Session
Monster Mini Bands
Chains
EZ Loaders
Box Squat Box
Texas Deadlift Bar
Mini Bands
Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Speed Box Squats vs Monster Mini Bands and 1.5 Chains Per Side
65x10
65x5 - add bands and chains
115x3
155x2
205x2
240x8x2
B1) Box Squat
245x3
295x2
345x4x6
C1) Sumo Speed Deadlifts
135x5
185x3
245x2
295x1
355x8x1
D1) RNT Sumo Pin Pulls vs Bands
225x4x6 + 2 Mini Bands
E1) Wtd GHR (Elevated)
3x10 + drop set
F1) KB Swings
3x30
F2) Kneeling Cable Crunches
4x20