I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
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Saturday kicked off a mini deload session in the middle of prep. I will be deloading my squat and bench press (but not my deadlift). The reason behind this, is that since my squat and bench press are getting more bar lifts and sessions with greater volume, I'm giving myself a bit of a break to let my body get a little bit of rest before making a final push into prep. My deadlift will not be getting a deload because I will only have 5 heavy sessions all prep, so I need to capitalize on each session. Essentially, every other week is a deload with the way it is set up. As I've mentioned, my deadlift responds way better to intensity and not volume, and that extra week of rest has just helped me push the intense weeks much better. I spent majority of this session helping coach my training partner, Trey, as he's getting ready for a meet in April. We also had a visitor, Taylor, whom came to get some help with his squat. It looks like he might be a weekender, so the crew is slowly growing. Feels good to see everyone else progressing when I can step away from my training for a bit and see the big picture.
Items Used in this Training Session
SS Yoke Bar
Mini Bands
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Squat
65x10
115x5
155x5
205x3
275x3
295x3
315x3
335x3
B1) SSB Reverse Lunges
4x10 per leg
C1) Single Leg RDL
3x15 per leg
D1) Reverse Hyper
3x20
E1) Seated Band Leg Curls
100 total reps
F1) Standing Band Crunches
6x10
What kind of reverse hyper do you have and is it worth getting one.
The reverse hyper that I have is incredibly old. It is one that I picked up off of Craigslist. I am unsure of the brand, but I know it was being produced before Louie had his patent. I personally think it was one of the best purchases I have made. It gets used over and over, and I believe it what has helped my squat and deadlift continue to progress so well over the past year or two since it's inception.