After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a hypertrophy block focusing on quality of movement and time under tension. This will build the foundation for my strength phases to prepare for WPC World's in November.
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Saturday I was back in to some squatting, but still nothing drastically too heavy yet. I used it as a bit of a feeder to get ready to get back to some powerlifting work next week. It felt good to push some weight, and still get a good pump and push the pace a bit. I also experimented with a new exercise I rigged up, based off a question we got off the Q&A. It's pretty close to replicated the quad/hip machine, and did an excellent job of frying my quads (which were already pretty drained by that point anyways). I'm always down for experimenting with new things, and I think this is something I will return to using in my powerlifting training, as not only did my quads get some good work, but my hip flexors felt amazing afterwards. A good bang for your buck movement in the powerlifting world. A good superset of GHR and reverse hyper's and I was cashed out for the day.
Going to be a bit of a crammed week based on the 4th weekend, but I'm ready for it.
[youtube=https://www.youtube.com/watch?v=JfQcptaqyQk]
Items Used in this Training Session
Spider Bar
Box Squat Box
Average Band
Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Spider Bar Box Squats
80x10
170x10
230x10
260x10
290x10
310x10 - PR
B1) Close Stance Spider Bar Squat
170x4x20
C1) Band Assisted Quad/Hip Lift
3x20
D1) GHR (Elevated)
3x15
D2) Reverse Hyper (Long Strap)
3x20
E1) Wall Press Abs (Hold)
3x60 sec