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 was one of the hardest training sessions I've had in a long time. I'm back to having heavy deadlift training sessions every other week, as this worked out pretty well for me while getting ready for the XPC's. My speed squats and pause squats felt fantastic. The deadlifts even felt good, but it was just a ton of work. I came in cramming calories and healthy nutrition, but I still felt like I got my ass kicked. The deficit deadlifts were brutal, and I now remember why I switched over to sumo. I basically compiled all my least favorite aspects of the deadlift, and made it a top supplemental movement to help build my sumo for the day. I will say though, that my glutes and hamstrings are certainly getting stronger, as my lockout was much smoother than it ever was when I pulled conventional. This day certainly tested me mentally and physically, as the session seemed like it was never going to end.
[youtube=https://www.youtube.com/watch?v=D1p42cQ6hfk]
Items Used in this Training Session
Chains
EZ Loaders
SS Yoke Bar
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Speed Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
155x2
185x2
215x10x2
B1) Pause Squats
155x5
205x3
245x3
280x3
315x10 - PR
C1) Sumo Deadlift
135x5
245x3
295x2
335x1
385x1
405x4
430x2x3
D1) Conventional Deficit (1.5") Deadlift
245x3
295x3
335x3
385x3
425x3
445x3 - PR
E1) Front Loaded SSB Step Ups
3x10 per leg
F1) Reverse Hyper
3x30
G1) Reverse Hyper Pull Throughs
5x20
G2) Hanging Leg Raises
4 sets, max reps