I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday kicked off my first day of meet prep for the IPA Grand Prix Nationals. I am running a very similar meet prep that has done well for my last two meets, with some minor modifications here and there. I'm still running with more of a volume based block at the beginning, and towards the end the intensity will ramp up rather hard to get me peaked for the meet. I'm back with using the competition lifts as my main movements on my heavy days, followed by a supplemental movement, and then a few accessories that really help. The goal with the heavy days is to really get most of the work from the main movements. The rest of the accessory work will come on the speed days since the weights will be lighter.
I will also be training my grip on Monday's (an off day) and Thursday's (an upper day). This will give my grip ample time to recover throughout the week, and not leave my hands killing me going into my main lower day. For the XPC I trained grip on my lower days, and I felt that it hindered my actual pulling on those days. Plus I will be able to give it much more attention and less likely to skip it if time issues arise.
I've also made some changes on my accessory days in places, but I'll cover those specifically as the days roll around.
All in all, it was a first good day. I've got to work on some technical things (upper back tightness in the squat, and maybe even bringing my hands out a bit). Other than that, things felt great!
[youtube=https://www.youtube.com/watch?v=Xll2XTLszG4]
Items Used in this Training Session Chains EZ Loaders SS Yoke Bar Light Band
Warm Up Reverse Hyper - 305x3x12 Band Leg Extensions - 3x25
A1) Squat 65x10 155x5 205x4 245x4 295x3 335x2 365x1 385x2x4 405x4x3
B1) Sumo Deadlift 135x5 225x3 275x3 315x2 365x1 405x2x4 425x4x3
C1) Sumo Block Pull from 3 mats vs 8 Chains 455x5
D1) Close Stance SSB Squats (beltless) 155x15 185x15 205x15 These were done with no lockout to really hammer the quads
E1) Sit Ups off GHR vs Band 4x10-12
