I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Saturday afternoon I was back to some pulling. Unfortunately I had some plans fall through on Saturday, so I actually trained a bit earlier than normal. Coming into the session I just wasn't feeling it. It was one of those days that many times I probably would have just shut it down early. But after what seemed like warming up forever, things started to click and move in the right direction. Once I got up close to 400 pounds on the deficit pulls, I was feeling a bit better and decided to go for a rep PR, which actually looked a little smoother than two weeks ago. I won't complain about that. My back down sets didn't really go quite as well, but I'll take the heavier sets as a win. The rest of the session was pretty tough, but after I finally got done pulling it was smooth sailing. I finally feel like my deadlift is making some kind of strides. More baby steps forward.
[youtube=https://www.youtube.com/watch?v=Ol3c7e55mOY]
Items Used in this Training Session
EZ Loaders
Chains
Pro Mini Band
SS Yoke Bar
Box Squat Box
Warm Up
Reverse Hyper - 290x3x15
Grip Work
A1) Rolling Thunder - 150x1; 135x3
B1) CoC #1 - 1 set of max reps; 1 set of max hold
C1) Sledge Hammer Lever Work - 5x5 each way, per hand
A1) Deficit (1.5") Sumo Deadlifts vs Chains
135x10
135x5 - add 6 chains and deficit
185x3
245x3
295x3
335x3
365x3
395x3
435x3 - PR
390x6
350x10
B1) Snatch Grip Deadlift
135x5
245x5
295x5
335x3x8
C1) Wide Stance Front Squat Pause Squat (beltless)
175x10
185x10
205x8
D1) Reverse Hyper Partials (top end)
3x25
D2) GHR
3x15
E1) Seated SSB Good Mornings
2x20
E2) Band Resisted Reverse Crunches
5x15