I'm currently in a off season style of training, trying to bring up weak points and improve body composition for the duration of the summer. At the end of summer I will reevaluate where I stand, and decide whether I would like to compete in the late fall, or wait until the XPC Finals in March of 2016.
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Tuesday called for some more speed and rep work on squats and deadlifts. My squats were feeling really on point, and I'm glad to be ending this speed work on a solid note. My deadlifts also seem to be slowly improving from set up and strength. I think I've finally got my set up to where I'm maximizing taking the slack out of the bar and getting my lats tight before I pull. I pull with so much speed that many times this is something that tends to hold me back, so to find a set up that it felt like it "clicked" was great.
I also did some RNT chair deadlifts, and these fried my hips and glutes with not near as much weight as I was using previously. That's also a good thing in my book, as I'm a big fan of training economy. I'm hoping to keep pushing these and see what kind of improvements they keep having on my deadlift.
I ended the session with some hamstring and ab work and I was out. A very solid day of training, and the weather has been on point lately.
[youtube=https://www.youtube.com/watch?v=i-RsHjJsbhI]
Items Used in this Training Session
SS Yoke Bar
Fat Gripz
Average Bands
EZ Loaders
Chains
Box Squat Box
Monster Mini Band
Warm Up
Reverse Hyper - 290x4x12
Grip Work
A1) Fat Gripz DOH Rack Pull -170x2; 155x7; 135x12 with long holds
B1) Fat Gripz Coan Deadlift - worked up to 85 for 15 sec per hand (my hands were just fried today from work)
C1) Sledge Hammer Lever Work - 3x5
A1) SSB Speed Squat vs Average Bands
First rep paused in the hole
65x10
65x5 - add bands
95x3
115x2
135x2
155x2
175x2
190x9x2
B1) Sumo Speed Deadlifts vs 6 Chains
135x5
135x5 - add chains
185x3
225x2
280x7x1
345x5
390x3
435x6 - PR
C1) RNT Chair Deadlift
185x3x10
D1) Single Leg Reverse Hyper
4x12-15 per leg
E1) Reverse Hyper Leg Curls
3x20
F1) Ab Wheel
4x15