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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Tuesday's training session after the UGSS was a bit rough. My body was still feeling a bit of the PLExp2 hangover (as my good man Harry called it...which I couldn't agree more with). I pushed on knowing this was my last lower body training session until a deload. My speed work felt about average at best, but things still looked fairly decent. My work up and reps on the pulls though just weren't there. While I still managed to get a rep PR, I got greedy and was looking for more (and sadly missed). I think this was probably from the long weekend, along with having pulled fairly heavy four days prior. I have a bad habit thinking I can recovery from about anything...and while my recovery is absolutely incredible, it was just too much. Certainly taking note of that moving forward. However, I made some things up with some good solid accessory work and pressed on for the day.
My grip work has taken some time off until the upcoming deload is over. I'm going to write a new grip program up for myself for the next following 6 week block, and try to make some more improvements. Things have looked hopeful and I'm sure my hands need the rest. Overall, I've just pushed my body to a great length since fall of 2014, and it's finally caught up with me.
[youtube=https://www.youtube.com/watch?v=BHK4X6tNl7E]
Items Used in this Training Session
Cambered Squat Bar
EZ Loaders
Chains
Pro Mini Band
Monster Mini Band
Croc Lock Collars
Warm Up
Reverse Hyper - 290x3x15
Grip Work
None for the day
A1) Cambered Bar Speed Squats vs 3 Chains/Side
First rep paused in the hole
65x10
65x5 - add chains
95x3
115x2
135x2
155x2
185x2
205x2
225x6x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
275x1
305x6x1
305x5
345x3
385x4 - PR (missed 5th rep)
C1) Chair Deadlift
3x10 (5+1)
D1) Single Leg Deadstop RDL
3x12 per leg
E1) GHR Deadlift
3x12
F1) Plank Hold off GHR vs Band
4x20 sec