I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday was one of the hardest training sessions I've had in a long time. I'm back to having heavy deadlift training sessions every other week, as this worked out pretty well for me while getting ready for the XPC's. My speed squats and pause squats felt fantastic. The deadlifts even felt good, but it was just a ton of work. I came in cramming calories and healthy nutrition, but I still felt like I got my ass kicked. The deficit deadlifts were brutal, and I now remember why I switched over to sumo. I basically compiled all my least favorite aspects of the deadlift, and made it a top supplemental movement to help build my sumo for the day. I will say though, that my glutes and hamstrings are certainly getting stronger, as my lockout was much smoother than it ever was when I pulled conventional. This day certainly tested me mentally and physically, as the session seemed like it was never going to end.
[youtube=https://www.youtube.com/watch?v=D1p42cQ6hfk]
Items Used in this Training Session Chains EZ Loaders SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Speed Squats vs 3 Chains Per Side 65x10 65x5 - add chains 115x3 155x2 185x2 215x10x2
B1) Pause Squats 155x5 205x3 245x3 280x3 315x10 - PR
C1) Sumo Deadlift 135x5 245x3 295x2 335x1 385x1 405x4 430x2x3
D1) Conventional Deficit (1.5") Deadlift 245x3 295x3 335x3 385x3 425x3 445x3 - PR
E1) Front Loaded SSB Step Ups 3x10 per leg
F1) Reverse Hyper 3x30
G1) Reverse Hyper Pull Throughs 5x20 G2) Hanging Leg Raises 4 sets, max reps
