APF State meet December 15, 2019
Training
I always know it’s getting closer to a meet when my body starts getting tighter and my joints start feeling worse, especially on speed day. Bench is my number one telltale sign when I start to feel really beat up in my shoulders and my elbows.
Here are the three things that I change leading into a meet when this happens:
1- look back three weeks in programming and see what the trend, wave, and issues were. Do you have any notes written down expressing issues that could’ve gotten me to this point.
2- SLOW DOWN! Not only do I think people used to higher percentages on speeding but I also think they move way too fast and don’t have proper technique. For me, I will slow down the eccentric even more to make sure my concentric is controlled smooth and fast.
3- pull back! Dropping percentages are not a bad thing! If the body is hurting it’s giving you a warning sign from precursors that you have already done leading up to this point, refer back to #1. Trying to maintain the prescribed percentages will further the issues at hand, you will not get weaker moving a lighter percentage faster. This is example of working around certain situations and not hitting a wall and needing to take a step back.
so, in summary: reflect on what was done, slow down the movement to focusing on technique, is off the gas pedal slightly to allow you to smash the gas pedal at the very end.
Workout
Week 3 Day 4 - Speed Day
*SPEED Bench + 4 chains 8x3: 50% ELBOW NOT FEELING GREAT
*1 board Bench 3x3: 82.5% FELT HEAVY
*Incline DB Bench 3x10:
*Chest Supported Rows 3x12:
*A1) Seated Cable Rope Rows 3x15:
*A2) Lat Pull-downs 3x8:
