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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Saturday's training was definitely a rough one. We're really starting to acquire some volume on accessory work, and beginning to ramp the weights up a bit. The cambered bar definitely kicked my ass. I have a nasty habit of pitching forward out of the hole (due to not staying tight). The cambered bar with the bands pulling me forward, really made me work on keeping my upper back locked it and and driving head/traps into the bar out the hole, while also staying tight down there. A few months ago I hit 315x5 with this set up and about 20 more pounds of chain, so it wasn't a huge PR, but there was much more straight weight in the bottom, which was where I needed it (which is why I didn't go with as much chain).
I ran with a similar set up on the SSB to keep working on the upper back tightness, and this was some good work as well. Hammies, glutes, and abs for dessert. Certainly spent, but it was a great training day.
[youtube=https://www.youtube.com/watch?v=4O6ARvMDYUU]
Items Used in this Training Session
Mini Bands
Chains
EZ Loaders
Cambered Bar
SS Yoke Bar
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Squat
65x10
155x5
245x3
295x2
335x1
365x1
380x4
400x2x3
B1) Cambered Bar Squat vs 1.5 Chains Per Side and Forward Pulling Mini Bands
65x5 - add chains and bands
155x3
205x3
245x3
295x3
315x3
335x3
355x3
375x3 - PR
C1) SSB Good Morning vs Forward Pulling Mini Bands
65x8
115x8
155x8
175x8
185x2x8
D1) Dimel Deadlifts
155x3x20
E1) Reverse Hyper
4x20
F1) Seated Band Abduction
3x30
F2) Sit Ups off GHR
3 sets of near failure
G1) Band Marching
2x90 sec