After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's dynamic effort training was pretty smooth and good. Squats felt awesome. Deadlifts felt eh, but they moved well so that's good. In two weeks I should be able to figure out where I'll open with. My deficit deadlifts felt like crap and I didn't pull what I wanted, but it was still a rep PR, so I'll obviously take it. I think some of it might have been my squats at Elitefts, so who knows. Just move on with the stuff I've got planned and see what happens.
[youtube=https://www.youtube.com/watch?v=H-v82qWtxqY]
Items Used in this Training Session Duffalo Bar Average Bands Texas Deadlift Bar EZ Loaders Chains Spud Ab Strap
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Duffalo Bar Speed Squats vs Average Bands 55x10 55x5 - add bands 105x3 145x2 175x2 205x2 230x8x2
B1) Duffalo Bar Squat 235x3 285x2 335x1 380x8 - PR
C1) Sumo Deadlifts 135x5 185x3 245x2 295x1 335x1 385x1 415x3 435x2x2
D1) Deficit (1.5") Sumo Deadlift vs 6 Chains 245x3 295x2 335x1 365x1 395x5 - PR (wanted 8 though)
E1) Wtd GHR (Elevated) 2x10 1x8 1x6
F1) Reverse Hyper 5x20 F2) Standing Cable Crunch 4x15
