I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
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Tuesday I got in a good speed day. My low back/QL was still somewhat feeling it, but I made it through the session. I still pushed my TENS and recovery work hard and I actually managed to get things loosened up really good. I went ahead and made an appointment with my chiropractor so I think that will get things back to rolling in the right direction.
This week was technically pretty light on the actual main work, so no work up sets on either squats or deads. I believe I'll be working up pretty heavy on deadlifts next week, so that will keep my heavy pulling still to a minimum. Lots of accessory work and my front squat is making some great progress. I think if I can continue to keep pushing this, I'll see my squat and deadlift continue to jump as well as they've both been feeling great lately.
[youtube=https://www.youtube.com/watch?v=bllrYdrFOUs]
Items Used in this Training Session
EZ Loaders
Chains
Box Squat
SS Yoke Bar
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side
55x10
55x5 - add chains
105x3
125x2
145x2
165x2
185x2
205x10x2
B1) Sumo Speed Deadlifts
135x5
185x5
245x3
295x2
335x1
355x10x1
C1) Front Squat
145x5
205x5
230x3
255x8 - PR
D1) Deadstop Sumo Stiff Leg Deadlifts
245x6
275x6
295x6
315x6
335x6
E1) Bulgarian Split Squats
3x10 per leg
F1) SSB Strip the Rack Squats (Forward)
3x12
G1) Reverse Hyper
3x20
H1) Hanging Leg Raises
4 sets