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 speed day was a doozy! Lots and lots of volume and work, but I was feeling really good and did a great job of getting in some quality work. It was just one of those days where you felt like you could keep training forever and whatever you put on the bar would happen. I still reigned things back a bit in terms of not putting the weights too much, but the volume of work was still high.
Like I mentioned in one of my other log posts, I'm only going to be deadlifting heavy every other week. So during my odd training weeks, I'll be pulling heavy. No direct speed work, but during my lighter warm up sets, I still be sure to pull as fast as I can. Next week I won't deadlift heavy at all and just do some speed work and move on.
My deadlifts seem to be going really well so far, and weights felt easier than I was expecting. After my technique work with moderate weights, I worked up to a decently heavy triple, then single, with reverse bands. This gives me a good gauge of where I can expect to make a reach for a 3rd attempt. On my straight weight work I am not using straps, but on my supplemental work where I work up I am sticking with the straps until about 2-3 weeks out. I've learned that as long as I'm training my grip directly, this has no ill effect and actually saves my hands for the meet.
Little things, but certainly one hell of a day from a workload standpoint.
[youtube=https://www.youtube.com/watch?v=NLiXOh_-vv4]
Items Used in this Training Session EZ Loaders Chains Cambered Bar Average Bands SS Yoke Bar Mini Bands Spud Ab Strap
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 135x2 155x2 175x2 190x12x2
B1) Sumo Deadlifts 135x5 245x5 295x3 335x3 385x2 405x4 430x2x3
C1) Reverse Average Band Sumo Deadlifts 425x3 475x3 495x3 515x3 - PR 535x1 - PR
D1) SSB Squats 65x5 155x5 205x3 235x3 265x5 305x5 345x10 - PR
E1) SSB Good Mornings 65x10 115x10 155x10 205x10 235x10 - PR
F1) Poor Man Band Assisted Inverse Curls 3x10
G1) Reverse Hyper 3x20 G2) Seated Band Leg Curls 3x20
H1) Standing Cable Crunches 4x20
