2018 APF/AAPF IL Raw Power Challenge 12-15-18
I was sore 1.5 hours after this training session ended, my nervous system was fried and I loved it. I cannot recall the last time I trained so hard that my body shut down the way it did this past Friday. I ate everything and anything I could find around the house and my weight barely fluctuated my body was so beat. This particular training session lasted three hours, we had a speed stimulus followed by a done of heavy deads. The max effort work here is what PUT the nail in the coffin, but our triphasic implementation of the 3x5 after DROVE the nail in. The video of my max 3 did not look like a max, however, I needed to amp myself up for that quite a bit and when I put that weight down I knew if I went up my Triphasic supplemental work would not happen.
On another mini-rant for speedwork, one of my last videos talked about doing speed work inefficiently in regards to the eccentric portion of the movement. The other end of the coin where you may be doing yourself a disservice with speed work is not being as violent and explosive during the concentric, ITS THE WHOLE POINT OF THE DAY. I recognized I was slacking 1/4 of the way through my squats today. The entire session changed when I started wanting to hurt the bar and throw it off my back, oddly enough EVERYTHING pertaining to the movement got better! Stop just going through the motions of squat bench and deadlift during speed work and get violent!
*Squats with chains 12x2: 285+6
Guys- 4 to 6 chains-
Ladies-2 to 4 chains / no chains-
*Stiff bar Deadlift Off 2” lift Max 3: 615
*Add Green Bands 3x5: 615
*Snatch Grip RDL’s 3x12:185,235,235
*Leg Press 3x15: 137, 14x, 18x.
*Yoke Walk Carries 3 trips: 45 a side