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 was back to running some more reverse band squats, but this week I used less band assistance and wanted to see how close I could get to last weeks performance. I got pretty damn close, only 20 pounds away, and probably would have had that in me if I really wanted to push it, but I always err on the side of caution with my max effort days. I would much rather leave something in me than go for a big jump and miss. This gives me a good idea where my true raw squats sits, so I'm probably around a 475-480 pound squat without wraps currently, which is really good in my book.
I also rigged up a stupid contraption to simulate Zercher pin pulls, and honestly I liked this much better. Using the safety squat bar really forced me to get my hips through, something I drastically need for my deadlift. I also couldn't get the bar to budge if I was out of position, so also another good reinforcement tool. A pretty crazy training session, but man I got in some good work and things have just been clicking pretty well lately. I think that comes down to the fact that I've got my nutrition and sleep on really good levels right now, so I'd like to keep this going as long as I can until I start getting ready for XPC's.
[youtube=https://www.youtube.com/watch?v=77f9kJ-1vKs]
Items Used in this Training Session
Micro Mini Bands
Mini Band
SS Yoke Bar
EZ Loaders
Chains
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Reverse Micro Mini Band Squat
65x10
155x5 - add bands
205x5
245x5
295x5
335x5
385x5
405x3
425x3
445x3
475x3
450x4
405x10
B1) SSB Zercher Contraption (BS Zercher?)
155x6
185x6
205x6
245x6
275x6
295x6
C1) Poor Man Inverse Curls
3x10
D1) SSB Suspended Good Mornings vs 5 Chains Per Side
3x12
E1) Reverse Hyper
5x25
F1) Wtd Sit Ups off GHR
Sets of 10 up to a hard set of 10