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.comI had to get my heavy squat/deadlift day of training in on Friday evening as I will be heading up by the Chicago area to help handle my training partner Kirk at his meet. I'm really looking forward to watch him put up some big lifts and get back on the platform.
My training was based more around deadlifting (as most my off season work has been set up with rotating emphasis). I was back to my block pulls, this week against chains...a lot of chains. I also had some lovely visitors from Purdue, Hannah and Renea. These girls are awesome and they work extremely hard, and they both walked away with some bench PR's for the evening. Always awesome!
My pulling went rather well. I SUCK at this position, and the chains were hitting me hard right at about knee level, right where I need it. I'm also pulling with straps now, suggestion per legend Steve Goggins. His explanation was to build my deadlift and not let my grip hold me back, especially since I will be back to training my grip when I get back from the meet this weekend (I want to give my hands a bit of a break from hard training, plus now being in a bench shirt). He explained that if my pull gets stronger, my time under tension on my grip will be less, and that grip should be less of an issue. I have the utmost respect for Steve (and all my teammates), so when he suggests something, I take it and apply it, no questions asked.
I'm looking forward to see where this takes my deadlift in the coming months. I very rarely pull from the floor heavy in off season (once or twice a month at most), so when I do I need to really be cognizant of the improvements I'm making. I'll also be throwing my grip training back up in here once I get back on that too in the next few days. I've got to keep getting these small sausage fingers stronger, that's for sure. My deadlift is my big push until my next full power meet.
[youtube=https://www.youtube.com/watch?v=ssaN8UZyEl0]
Warm Up Reverse Hyper - 290 for 42 total reps
A1) 3" Sumo Block Pulls vs Chains (w/ straps) 135x5 135x5 - add 8 Chains 185x5 225x3 275x3 335x3 385x3 425x3 455x3 485x3 315x5 365x5 410x12
B1) Sumo RDL's, 6 second eccentrics 245x3 275x4x4
C1) Close Stance SSB, Low Box Squats (beltless) 65x5 155x10 205x10 225x3x10
D1) Band Pull Throughs 3x20
E1) Seated DB Deadlifts 3x15 E2) Standing Cable Crunches 4x12
