Upper and lower speed work
Wednesday and Thursday were speed days at EVF Performance in NYC.
Since my pull needs more work than my squat, but my back is still a bit delicate I'm using my mid-week lower body day as a speed deadlift day. Wednesday, I worked up to 6 singles with 315 in a sumo stance. Normally I would wear a belt for speed work but for now, I'm going without it to make sure my back and abdominal muscles continue to get stronger.
After the pulls, my hip was a little beat up, and I decided that a good stretch would do me more good than any assistance movement.
Thursday was a speed bench day. The week prior I worked up to 3 sets of 9 with 225. This time, it was 245. The weight was easy, but maybe a little slower than I'd normally want for speed work. Should have used 230-235.
Finished with ring rows for 4 sets of 12 and triceps extensions with a light band for a bunch.
I just about have my programming worked out for the next few months, so I will post very soon. I would have gotten it done already, but I am working on a couple of projects at the moment, a couple of which will be VERY cool when they come to fruition. Stay tuned!
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