After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's training revolved around volume for the compound lifts, and keeping the volume backed down on accessory movement to end the training block. I made some incredible progress on my squat over the past 10 weeks, and I'm feeling rather strong. An influx of increased calories, smart training, and doing what works best for me was a good combo. I can't really say where my deadlift currently stands, as I only deadlifted heavy three times in those 10 weeks, but that actually makes me feel good about it. The times I did deadlift, I hit PR's, and my hinging movements saw progress, and everything tends to lead that I at worst, maintained that lift. Training went well though, and I felt pretty good. Really just another day of hard work.
[youtube=https://www.youtube.com/watch?v=WSw48kHePxY]
Items Used in this Training Session Monster Mini Bands Chains EZ Loaders Box Squat Box 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 Box Squats vs Monster Mini Bands and 1.5 Chains Per Side 65x10 65x5 - add bands and chains 115x3 155x2 205x2 240x8x2
B1) Box Squat 245x3 295x2 345x4x6
C1) Sumo Speed Deadlifts 135x5 185x3 245x2 295x1 355x8x1
D1) RNT Sumo Pin Pulls vs Bands 225x4x6 + 2 Mini Bands
E1) Wtd GHR (Elevated) 3x10 + drop set
F1) KB Swings 3x30 F2) Kneeling Cable Crunches 4x20
