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 just a good day's work. Nothing was ultimately heavy, and I'm at the point where things are going to be dwindling down in terms of actual work. Speed squats and pulls felt great, and rotating my deadlifts between heavy and speed has been a good call for this meet prep. I just feel drastically fresher between sessions. Box squats and good mornings were more rep effort to continue to work on building my upper back and hamstrings, but nothing that left me feeling destroyed. Light accessory work, and I was out. It was probably one of my quickest DE days I've had in a while. I've got a good stint of heavy, heavy work coming, so I made sure to plan ahead for that. Next lower body day is at Elitefts on Saturday!
[youtube=https://www.youtube.com/watch?v=KHQrDfa97iE]
Items Used in this Training Session Average Bands SS Yoke Bar Box Squat Box Mini Bands
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs Average Bands 65x10 65x5 - add bands 95x5 115x5 135x5 155x5 175x5 190x5x5
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
C1) SSB Box Squats 155x5 205x5 235x5 265x5 300x3 335x9 - PR
D1) SSB Good Mornings 65x5 155x5 205x10 225x10 245x10 - PR
E1) GHR 3 sets of max reps
F1) Seated Band Abduction 4x25
G1) Wtd V-Ups 3x20
