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 day wasn't one of my finer training day. Monday night I got a terrible amount of sleep. I managed to fall asleep at a great hour, but for some odd reason I work up at 1:30am and just couldn't get back to sleep. I wake up around 5am or so during the week to work with clients, so I'm used to being up early, but not getting that sleep really killed me from a training perspective. I thought from the beginning of the session I was going to be good, but by the time I got to my SSB squats, my CNS was just telling me no. Everything felt heavy. So I just got in the work I could, and cut some of my accessory work a bit shorter than normal. We can't always have perfect training sessions, but it was just frustrating. It would be one thing if I would have stayed up late and been irresponsible (as that's on ME), but waking up in the middle of the night restless was just a huge pain in the ass. Needless to say, I got to bed early that night and was out like a rock. I'll try to redeem myself next week.
[youtube=https://www.youtube.com/watch?v=_6yxp04bNXY]
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 135x2 155x2 185x2 215x10x2
B1) Sumo Speed Deadlifts vs Doubled Mini Bands and 5 Chains 135x5 135x5 - add bands and chains 185x3 225x2 255x8x1
C1) SSB Squats 65x5 155x5 205x3 245x3 285x3 325x3 365x5
D1) Bulgarian Split Squats 3x15 per leg + drop set
E1) Poor Man Band Assisted Inverse Curls 3x10
F1) Reverse Hyper 2x20 F2) Band Pull Throughs 2x25
G1) Standing Band Crunches off GHR 3x20
