I’m currently in off season mode working on bringing up certain qualities and weaknesses I noticed from the IPA Grand Prix Nationals. This training will be laying the ground for my training cycle into the 2016 XPC Finals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday's lower body session was tough. There was just in general a lot of work being performed. Overall I felt really good and had no problem hitting any of the weights I had wanted. It was my first day back to deadlifting heavy since the IPA meet, and I already feel like the rest is helping my deadlift as I hit a PR the first week of training it back. So more rest and less frequent pulling is definitely in my future. I also got a rep PR on front squats (even from last week), and then hit up some higher volume accessory work for the quads, glutes, and hamstrings. Rough, but really fun training session.
Nutrition
On my lower body days I will be having high carb days...really high carb days. My goal on these days are to limit my fat intake to a pretty low levels so that I can get in ample carbs to fuel these sessions, as they are usually the hardest and fairly high volume. I am still trying to keep majority of my carb sources around the training window, but for the shear amount of carbs that I have to consume, I have to start eating carbs late morning to get them all in. This is giving me ample energy going into each session. Protein is still pretty moderate. I'm trying to keep most of my carb sources "clean" on these days, but I almost have to have some sweets or "dirty" sources just so I can get the food down. This day was HARD to finish dinner for me.
Calories - 2435 Fat - 35 grams Carbs - 360 grams Protein - 170 grams
Meal 1 1 Scoop of NutraBio Protein 6 grams of EFAsMeal 2 3/4 Cup of Egg Whites Handful of Spinach 1 Slice of Cinnamon Raisin Ezekiel Bread 1/2 Cup of Oatmeal (dry measure)
Meal 3 1 Medium Sweet Potato 1 Low Carb Wrap 4oz Grilled Ham
Meal 4 3/4 Cup of Oatmeal (dry measure) 1/2 Scoop of NutraBio Protein 1/2 Cup of Frozen Berries 1 Scoop of NutraBio PRE
Intra 2 Scoops (50g) NutraBio Super Carb (Highly Branched Cyclic Dextrin) 20g NutraBio EAA/BCAA Complex
Meal 5 1 Scoop of NutraBio Whey Protein Isolate 1/2 Scoop of NutraBio Micellar Casein 1/3 Scoop of NutraBio Hydrolyzed Whey Protein 3g of NutraBio Leucine 1 Scoop of NutraBio CGT-Max
Meal 6 1 Mini Bagel 2oz of Grilled Ham 5 Cups of Hashbrowns with Ketchup 2 Cups of Fruit Loops
[youtube=https://www.youtube.com/watch?v=c1w_77Z80TY]
Items Used in this Training Session EZ Loaders Chains Box Squat Monster Mini Band SS Yoke Bar Econo Core Blaster
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Duffalo Bar Speed Box Squats vs 3 Chains/Side 55x10 55x5 - add chains 105x3 125x2 145x2 165x2 185x12x2
B1) Sumo Speed Deadlifts vs 6 Chains 135x5 135x5 - add chains 185x3 225x2 245x1 280x7x1 335x3 385x3 405x3 425x3 460x3 - PR
C1) Front Squat 145x5 195x3 215x3 245x10 - PR
D1) SSB Strip the Rack Squats (Forward) sets of 8 up to a top set of 8
E1) Lateral Step Ups 3x10 per leg
F1) Ukrainian Deadlift 3x15
G1) Reverse Hyper 4x20
H1) Landmine Twists 3x15 per side
