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 called for more reverse band deadlifts. The weather was tremendously better than two weeks ago, so I felt that I would have a much better training session and not feel like death. I managed to hit a nice little 10-lb. PR for a triple, and some decent back down sets. I haven't had to grind this hard on a lift in a long time, and I think it's good that I've found something that really forces me to get my glutes through. I could actually feel them squeeze towards the top and focus on that, so that's a good sign I'm getting better at locking out weight. The pin pulls were just brutal, but it was a great amount of overload. The rest of the accessory work was just working on more hamstring and glute recruitment, while also staying really tight with the cambered bar front squat box squats. All in all, a good Saturday training.
Oh, I followed this training session up with some New York style pizza and breadsticks, and maybe some froyo (not pictured). I love cheat/refeed days.
[youtube=https://www.youtube.com/watch?v=NoZtpM-Wn-k]
Items Used in this Training Session
Average Bands
Monster Mini Bands
Cambered Squat Bar
Prowler
Warm Up
Reverse Hyper - 290x4x12
Grip Work
A1) Fat Gripz DOH Rack Pull - 170x2, 155x7, 135x12
B1) Fat Gripz Coan Deadlift - up to 95x15 sec per hand (just a rough days for these)
C1) Sledge Hammer Lever Work - 2x5
A1) Reverse Average Band Sumo Deadlift
135x5
185x5 - add bands
225x3
315x3
365x3
405x3
455x3
495x3
535x3
575x3 - PR
545x4 - PR
505x6 - PR
B1) Conventional Pin Pull vs Quad Monster Mini Bands
135x5
225x5
275x5
315x5
315x1 - add one chain per side
315x1 - add one chain per side
C1) Cambered Bar Front Squat Box Squat (beltless)
155x10
175x10
185x2x10
D1) GHR Deadlift
3 sets of near failure + drop set on last set
E1) Prowler Push
4 sets of ~30 yards, using big steps and good heel drive
F1) Straight Leg Sit Ups vs Band
5x10, 1x20