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 I was back at training full force, and this was an excellent training session. The little deload over the weekend was exactly what my body needed to make a good final push before the meet. This session was focused more on my deadlift, and it was my third to final deadlift session. My technique work got me up to almost an opener, and things look pretty good. I need to continue to work on keeping my lats tight off the floor, but otherwise speed and everything looks great. I did manage to hit a big PR on my block pulls. Over the summer I managed this weight for 3 reps off one more mat, so this is a great sign. I really suck at this position as well. Based on how this week, I think I've got my opener decided, and I'll make that final decision in two weeks on where that will be. Things are still clicking on all cylinders so far.
[youtube=https://www.youtube.com/watch?v=O5WyBK1e-vc]
Items Used in this Training Session Average Bands SS Yoke Bar Box Squat Box EZ Loaders Chains Blast Straps
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) SSB Speed Squats vs Average Bands 65x10 65x5 - add bands 95x5 115x5 135x5 155x5 170x5x5
B1) Sumo Deadlifts 135x5 185x3 245x3 295x3 335x3 385x3 415x3 440x3 460x2x2
C1) Sumo Block Pulls (1.5") vs 6 Chains 335x3 385x3 425x3 455x3 485x5 - PR
D1) SSB Box Squats 65x5 155x5 205x5 245x3 280x3 315x11 - PR
E1) Wtd GHR 3x10
F1) Pull Throughs 3x15
G1) Single Leg Reverse Hyper 5x30 per leg
H1) Blast Strap Fall Outs 3x20
