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 was my heaviest deadlift training day of the meet prep cycle. I'm now running the Buffalo Bar on my speed squats to be a bit more specific for meet day, but other than that, no real change there. Bar speed and technique still looks to be very good. My deadlifts overall felt pretty well. My opener felt very good, but my heaviest pull of 515 just felt so-so. I was a bit out of position but still managed to finish the pull. I need to keep the slack out of the bar after I get set and everything loaded. Compared to my other meet prep cycles though, this heavy deadlifting is bumped up about 4 days. My though process with this was to beat my body to the feeling of the CNS fatigue that I normally have the week after squatting heavy. And I think it worked out in my favor. This is my best pull going into a meet, so I'm hoping this gets my body to peak a bit better and have a better showing on my deadlift. The key thing is to just pull for the total, but last meet I needed a big pull to get a PR total, and was damn near having 530. So hopefully worse case scenario, I've got something good in me if I need it. I've got my heaviest bench press training on Sunday and then I'm on cruise control until meet day (just openers the week after). It definitely feels good to have the biggest part of prep basically behind me now.
[youtube=https://www.youtube.com/watch?v=akSJz9R5qEI]
Items Used in this Training Session EZ Loaders Chains SS Yoke Bar Box Squat Box
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Buffalo Bar Speed Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 125x2 145x2 175x2 190x12x2
B1) Sumo Deadlifts 135x5 185x3 245x2 295x1 335x1 385x1 415x1 445x1 485x2x1 515x1
C1) SSB Box Squats 155x5 205x5 235x5 270x5 305x12 - PR
D1) SSB Bulgarian Split Squats 3x10 per leg
E1) GHR 3 sets of max reps
F1) GHH/Back Extension off GHR 5x20
G1) V-Ups 4x20
