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 marked my heaviest deadlift training session of meet prep. This has been a pretty calm meet prep for me in terms of my deadlift. Up until this point, the heaviest deadlift I've taken as been in the 450 ballpark (two weeks ago). And before that, even during off season I didn't push my deadlift that much...I had more good mornings and hinge based movements to address specific weak areas. Well finally, I think I've found that this is about the best way for me to train my deadlift going into a meet. I can't speak too early, but this is the best my deadlift has felt at three and a half weeks out. Not only did the pulls look and feel locked in, but my grip is holding up much better (thanks to some grip work a few times per week - it's rather unstructured I just make sure I do something). So basically I've done a great job of picking my supplemental movements this meet prep and hammering away at them, while also just being really dialed in technically on my dynamic effort work.
And this was all after squatting a 5 rep PR on squat and dynamic effort work...that's a good sign. Can't speak to soon, but I finally have some good feelings about my deadlift.
[youtube=https://www.youtube.com/watch?v=DxVQSeQD18g]
Items Used in this Training Session EZ Loaders Chains Texas Deadlift Bar Mini Bands
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) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 175x2 195x2 210x10x2
B1) Squat 245x3 295x2 335x1 385x1 410x5 - PR
C1) Sumo Deadlift 135x5 245x3 295x2 335x1 385x1 415x1 445x1 475x2x1 495x1 515x1
D1) GHR (Elevated) vs Band 4 sets, max reps
E1) DB Stiff Leg Deadlifts 3x20
F1) Reverse Hyper 3x15 F2) Standing Band Crunches 3x20
