APF Nationals - Michigan June 12
Training
Totally forgot to record all my accessories guys, my apologies!!! benching took forever as we were jumping in on the old guy's bench and we allowed them to "warm up" with us as we were doing speed stuff so, for some, their speed interval times got all kinds of screwed up. My secondary sets were taking super slow while everyone warmed up so I bailed on my last set so I could get to all my accessories in a timely manner.
Perspective
Training at the same time every week then swapping for a different time on weekends can take its toll on you. Every Saturday morning Julia and I rush out of the house and get to the gym before anyone is there so we can warm up and be ready for when all the kids get there and want to hop right into training, lol. Well, if I stay up an hour later Friday evening I feel it, If I have a beer, I feel it, lol. Not all training days are created equal!
Coaching
Take into consideration on speed day how you feel, if your arms hurt from the weight, drop the weight down. If elbows are hurting from the fast change in direction, slow down the eccentric and pause and worry about the explosive concentric. Stop doing things on DE day that beat you up more and start pulling back to help your body recover on this day as this is what it is for.
Training
- Speed Bench 12x3 155+ 4 chains
- Close Grip Bench, Black Shoulder Saver 2x8: 275 (guys moving slow)
- Bent Over Behind Head Rope Tricep Extensions 5x10: #10
- Seated Over DB Press 4x12: 55 (hard)
- Chest Supported Rows + Red Band 5x10: 90, 100(4)
- Skull Crushers, each set different spot (forehead, top of the head, off the bench) 3x12
- Reverse Crunches 3x12: