I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
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Saturday I got in another pretty good lower body session. We were a man down, so I wasn't near as aggressive on my main max effort work, but that's okay. It felt somewhat good to be back to a straight bar, as it's something I want to keep working in every now and then. I did feel like I had a minor tweak on my left QL, and that after the session I was feeling it. I took some preventative care right away with some TENS and soft tissue work. I know usually when this happens it's a sign I need to go back to doing some minor hip things that I have been neglecting...so back to some of the minor boring warm up stuff. I don't expect it to set me back any, I just need to stay on it for about a week or two and it'll be fine. I'm still not sure what exactly did it, but I'll keep the updates coming.
[youtube=https://www.youtube.com/watch?v=2nkBpJ9FkBk]
Items Used in this Training Session
Mini Band
SS Yoke Bar
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Reverse Mini Band Squat
65x10
155x5 - add bands
205x5
245x5
295x5
335x5
385x5
425x3
455x3
475x3
495x3
470x4
425x8
B1) Seated SSB Good Morning vs Forward Pulling Mini Bands
65x8
115x8
135x8
155x8
185x8
205x8
C1) GHR vs Mini Band
3x10
D1) Dimel Deadlifts
3x20
E1) Single Leg Band Adduction
4x25 per leg
E2) Seated Band Abduction
4x25
F1) Wtd Sit Ups off GHR
3 sets