5 Weeks Out from UPA Summer Showdown in Cleveland, OH
Since XPC Finals in March, I've been adjusting my training to work around my hip joint problems (torn labrums, bone spurs, etc), and improve my recovery; so I can not only improve my performance on the platform, but improve the mental health stuff I've dealt with for years. Working to train smarter, so I can train harder; and help others along the way..
Since I decided to compete next month (and have been squatting in just a belt since the Arnold), I planned on taking a couple sets in knee wraps on this day to get an idea where an opener would be for squat. One difference from what I've done in the past, is that I'm going to stick with doing all my work sets with no wraps, and then just do enough sets in wraps to make sure my technique is solid and that's it.
I wasn't sure what to expect with how my hip would feel and how getting some more weight on the bar would go, but it ended up being a really solid day. I did my last work set of 405x5, then added wraps and told myself "I'm not going to take more than 10%ish jumps, and I'm not going to do anything that starts to become too much a strain today" - One thing I've been trying to do a lot better at this training cycle has been focusing on getting the work in, rather than proving to myself I can do a certain weight (and instead save it for the platform). So I wrapped myself and took 435, 475, and 500 and they all moved smooth. Best of all, I didn't have any hip pain directly afterwords! Now that I have an idea of my opener for the meet, I'm not going to go over 500 for the rest of these training weeks, and just keep focusing on what's been getting me stronger. Right now I feel good, I feel healthy (overall), and I'm ready to have some fun.
Warm Up (about 10 mins):
*500 meters on rower
*PRI Breathing Drill - 2 sets of 5 breaths
*ShouldeRok Swings - 2 sets of 15 swings per side
*Dynamic Warm-Up - Toe touches to leg swings, lunge to hip flexor stretch, and spiderman hip stretch.
Strength Work:
A* Dynamic Work: Box Jumps from seated position - 3x5
B. Squat
[youtube=https://www.youtube.com/watch?v=VLiO99EYhks]
315x5
365x3
405x5 (1+ set)
add Metal Silver knee wraps
435x1
475x1
500x1
^all work-up sets
*Had to run to a doctor's appointment from there, finished assistance work the following day (GHR/Abs)
**Conditioning/Recovery Work was done via Prowler pushes the next day.
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