After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
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Tuesday's speed work saw some more increases in band tension and weight. I'm slowly getting closer to being able to run some true dynamic effort waves, and next week I'm actually going to run a small three week wave, but just on the lighter end of things and see how that goes. If all goes well, like I hope, I should be able to bounce back to speed waves rather quickly. Some light accessory work and I called it a day.
Items Used in this Training Session
SS Yoke Bar
Box Squat Box
Light Bands
Texas Deadlift Bar
Mini Bands
Warm Up
PRI Breathing Work - 5 min
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) SSB Speed Box Squats vs Light Bands
155x12x2
B1) Sumo Speed Deadlifts vs Tripled Mini Bands
185x10x1
C1) Bulgarian Split Squats
4x10 per leg
D1) GHR (Elevated)
4 sets, max reps
E1) Reverse Hyper
3x20
E2) Tall Kneeling Band Overhead Hold
3x30 sec