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 another great day with the cambered bar...this time against chains. I felt like I had a solid day, but just wasn't at my best. Weights felt somewhat heavy and it was just hard to get rolling. The training session as a whole was great though. I think I've made some solid improvement over the past 5 weeks, even though I've only been really trying to get things in line with the shirt. I'll take the progress though if it's going to come.
After next week, I will be limiting my lower training sessions weight wise to make sure that things are good for the meet. So essentially this was my last heavy squat day until after the bench meet. Lucky me.
[youtube=https://www.youtube.com/watch?v=i62eyB4TLPA]
Warm Up Reverse Hyper - 290 for 42 total reps
Grip Work A1) DOH Rack Pull, mid thigh, 5 sec hold - 305x1; 275 x max time B1) Fat Gripz Pull Up Hang - 2 sets C1) CoC #T Hold - 2 sets
A1) Cambered Squat Bar Squats vs Chains 65x10 65x5 - add 4 chains per side 155x5 205x3 245x3 295x3 335x3 365x3 275x5 310x3 345x4
B1) Cambered Squat Bar Squats 335x6x2 - emphasized speed!
C1) Conventional Deficit Deadlifts (1.5") (beltless) 135x5 185x8 225x8 275x8 315x8 365x8
D1) Band Good Mornings (attached) 4x25
E1) Snatch Grip Cable Shrugs 3x20 E2) Hanging Leg Raises 100 total reps
