APF Nationals - Michigan June 12
Training
50% felt heavy my first few sets but I worked it out and started to speed up and things started feeling better. Saturday mornings are the most difficult training session for me for three reasons:
- early morning training (8 am)
-only one meal down
-still not awake yet
Perspective
Although I complain about early morning training weights do not care. The number one thing that sticks out to me on these days is Nate Harvey not giving an F and reminding everyone to violently move weight on this day. Speed day is so important and has gotten me into a different mindset which was NEEDED especially for this day.
Coaching
Adding a medium movement on this day as a RE has really allowed for a bigger pump, personally. The speed gets the blood flowing, the medium top set gets the pump locked in and its all downhill, in a good way, the rest of the session. Our accessories have been way more efficient and isolated due to this structure. I will be leaving a medium effort movement in our rotation until we are about 3-4 weeks outs.
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 head, off bench) 3x12
- Reverse Crunches 3x12:
Video
