I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday was a deadlift day, and this was another pretty brutal day. My deadlift seems to be moving in the right direction, and attacking it from different angles with some added variety has really been paying off. Overall I was feeling pretty good this day, and the weights just seemed to be going my way. There was a minor push/pull held in town that I went to watch and help a few people out at, and it was great to see new, younger people taking an interest in powerlifting. This area is basically void of it, so to have some people I could talk iron with was a nice relief. After that was over I went to go get training in, and despite probably not eating enough coming in, I felt good and just kept pushing as my body would allow. I'm doing a much better job of listening to my body more and more as time goes on, and I think my deadlift progress as seen the best growth from that. After this bench only meet, I'm hoping I can push my deadlift a little more, but right now I know where my focus is. I should be pretty much on cruise control from here on out, so when the meet is over I know I'll be itching to get back to some heavier lower body work.
[youtube=https://www.youtube.com/watch?v=Yq4dir532bw]
Warm Up Reverse Hyper - 290 for 42 total reps
Grip Work A1) Fat Gripz DOH Rack Pull - 155x1 B1) Rolling Thunder - 2x5 C1) CoC #T Hold - 2 sets
A1) 3" Sumo Block Pulls 135x5 185x3 245x3 295x3 335x3 385x3 425x3 475x3 495x3 515x3 535x1 385x5 440x3 490x7
B1) Deficit (1.5") Sumo Deadlifts 385x4x2 405x2 425x2 455x1
C1) Close Stance SSB Squat (beltless) 155x10 205x10 245x10 275x10
D1) GHH/Bact Ext off GHR 3 sets of near failure + drop set on last set
E1) Tsunami Bar Straight Arm Pulldowns 2x20 E2) Standing Cable Crunches 4x15
