Lexen Xtreme Training Tips

Squat
Group 1: Vogelpohl, Wenning, Fought, Panora
The setup today was long chains and plate weight.  Chuck and Greg went free squat in suit and no briefs.  Chuck V worked on pausing when breaking parallel to get used to the pressure in the hole, while Greg focused on hitting a quick dip to break parallel.  Wenning likes to do raw work when he’s this far out from a meet, so he did raw box squats.  Fought is still working his way back to squatting in gear with heavy weight, so he worked in briefs.  Everyone worked up to doubles with 6-7 plates + 120 lbs in chains.   These guys are all training for APF Senior Nationals, we’ll be sending a large group of lifters to Chicago this year.   This group was followed by Jerry O, Jeremiah, Nate Strong, Andy Hauss, and Alva Leisure, same setup but lighter bar weight.

Group 2: Dague, Chewy, Schwab, Johnston
This is the group doing everything backwards for meet training, doing their circa max 7 weeks out.  This was week 2, we added a set of brand new green bands to the 2 pairs of blues from last week, so we’re looking at around 600 lbs band tension at the top.   Chewy dropped out early when his already troublesome back had some problems with all the band tension, and Dague isn’t getting ready for a meet, so he took it a little easier.  Schwab and Johnston did 4 work sets of doubles at 335 + the bands, 3 works sets of doubles at 385 + the bands, and finished with a single of 425 + the bands, picture perfect grinders for both.   We were spent by the end of this, heavy weight, heavy tension, and a lot of work.

Group 3: Murph, Gualtieri, Fleming, Gretsky
Their setup was squatting into the suspended chains, in full gear, to work on form in their suits with moderate weight.

Deadlift
Most everyone did pin pulls from pin 2 with the lightened method, using purple bands.  Reps varied from sets of 5 to straight singles, most everyone stopped fairly short of a max as these guys will pull heavy next week.

Johnston and Schwab did straight weight from pin 4 for singles, working up to short of a max at 745.

From there, everyone broke off and did various things from reverse hypers, GHR’s, kettlebell shrugs, back raises, and ab work.