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 was my final speed day for the off season. I opted to throw in some SSB squats and work up to a top set of 8 to get a gauge of where I am with this movement. I will be running SSB squats hard during my dynamic effort lower days for meet prep, and I wanted to have some fairly accurate numbers to run off of. I'm pleased that I hit a rep PR and that I made progress on this movement without even training it (I'm crediting this to the front squats I did for the past 6 weeks). Lots of volume on the accessory work like usual, and then me and the guys hit up some food for my final real big cheat meal before some dieting begins to start getting my weight down early again.
I'm also happy to announce that I will be getting some blood work done for a minor check up. I have never had my hormone panel ran, and I'm starting to be a bit more preventative in that realm, and I figured at the end of each year would be a good time to do this to start the year off on a good note (or corrections and modifications to diet and training) if I need it. It'll be a few weeks, but once I get the results I'll report back on that and the findings. The way I train and take care of myself, I'm thinking I will be within normal ranges for everything, but it's why I'm getting it all tested. It'll also give me a good baseline to run off of for years to come...always a good thing.
[youtube=https://www.youtube.com/watch?v=dJZY5b2BqmU]
Items Used in this Training Session
Box Squat
Average Band
EZ Loaders
Chains
SS Yoke Bar
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Speed Box Squats vs Average Bands
65x10
65x5 - add bands
115x3
135x2
155x2
185x2
215x2
235x8x2
B1) Conventional Speed Deadlifts vs 6 Chains
135x5
135x5 - add chains
185x3
225x2
255x8x1
C1) SSB Squat
155x8
205x8
245x8
295x3
315x2
335x1
365x8 - PR
D1) Seated SSB Good Mornings
65x8
115x8
155x8
185x8
205x8
225x8
245x8
E1) GHR Deadlift
3x10 + drop set
F1) DB Stiff Leg Deadlifts
3x15
G1) Reverse Hyper
4x25
H1) Wtd V-Ups
3x20