Sunday Deload Squat, pull and assistance training

Today's Training Looked Like This:

Deload Box Squat
55 x 5 reps x 4 sets
145 x 3 reps x 2 sets
195 x 2
235 x 2
285 x 2 reps x 2 sets
325 x 2 reps x 2 sets
355 x 2 reps x 2 sets
385 x 2 reps x 2 sets

Speed Pulls
135 x 2
225 x 1
315 x 1 x 2 sets
365 x 1 x 2 sets
405 x 1 x 4 sets

Banded Good Mornings
4 sets x Green (average) Band x 15 reps

Planks (Ab stability)
2 sets x 45 x 30 seconds

45 degree back extensions
4 sets x 10 reps

Seated calf raises (ankle pre-hab)
4 sets x 70 x 20 reps

Today was a deload for the whole group.  2 of the guys are now done and will be doing the Pro Am in Northern Kentucky in 2 weeks.  The other 4 of us are going to begin our training cycle for IPA Nationals in York on November 20th next Sunday.

I had some lower back tightness and a stiff groin early.  The 4 sets with the bar were to loosen up my groin and they succeeded.  My lower back stayed tight throughout training.  My assistance work was geared towards getting blood flow to the lower back to loosen it up some.  I know I need to do more foam rolling, and plan on doing some later on today.

We made some slight adjustments on my squat today.  I went to the pinky-less grip on the bar.  I felt it made it much easier to lock in under the bar.  We also adjusted my bar position some.  I really felt it all dialed in on my last set today.

Speed pulls were solid today.  I really like speed pulls because I feel it helps me to dial in the timing and technical aspects of the lift.  I set every one up like it is my heaviest set.  I believe this will only help me when it comes time to lift those heavy weights.

My squat and deadlift are where they need to be for November.  Tomorrow I get working on my bench.  My bench goal for November is 550, and I will need to put in the work to achieve that goal.  I don't feel it to be an unrealistic goal after hitting a meet PR 520 in April.  But I need to put the work in to find that desired 30 pounds.