I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday's training session was overall not a bad training session, but I'm still having issues with my SSB Squats. I'll tackle the good first. My deadlifts and deficit deadlifts felt great. My deficit deadlifts were a major PR for the movement, and show that my hips and lockout are getting stronger and smoother, respectively. So we're seeing good things there. My SSB Squats on the other hand, not so much. I've discovered that I'm much better at rep work with the SSB, and that I have a hard time holding an arch when I get to heavier weights (so my training max was set a bit too high). So what I'm going to do moving forward is drop my training max about 10%, and also add in a box to work on sitting back a bit more and driving up hard out of the hole. I think this is going to have a better transfer, and I'm going to just take a step back to take a step forward. It's hard to do mentally, but I know come meet day, I'll be glad that I did. Otherwise, the steps are still moving in the right direction with everything else!
[youtube=https://www.youtube.com/watch?v=a2uTVSu1wv8]
Items Used in this Training Session EZ Loaders Chains Cambered Bar SS Yoke Bar Mini Bands
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Cambered Bar Speed Squats vs 3 Chains Per Side All reps paused in the hole 65x10 65x5 - add chains 115x3 155x2 185x2 215x2 240x8x2
B1) Sumo Deadlifts 135x5 185x5 245x3 295x3 335x3 385x3 420x3 445x2x2
C1) Deficit (1.5") Sumo Deadlifts 335x3 365x3 395x3 425x3 445x3 - PR
D1) SSB Squats 155x5 205x5 245x5 275x3 305x5 345x3 385x2
E1) GHR vs Band 3x12
F1) Bent Knee Reverse Hyper 3x20
G1) Alternating Lunges 5x20 per leg
H1) V-Ups 5x20
