I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big 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.com or visit brandonsmitley.comSaturday was my first day back in the knee wraps since XPC's. This was a bit of a testing session to see how I would feel using the wraps while being in flat soled shoes. I thought things felt pretty natural, but it certainly felt a bit different on the unracks. It's something that I've got time to keep working on, but I thought that I moved the weights rather well. I really need to work on continuing to descend quicker. This has always been an issue with me once weights get heavier, and I wish I could break that habit. I do, however, feel much more comfortable in the hole, so that's a huge plus. I'm probably going to set my opener somewhere between 480 and 500, and I'll make that final decision in about two weeks. Right now, it's looking like 485 will be the ticket, but only time will tell.
My buffalo bar squatting was a PR, but I definitely need to work on continuing to drive my head back into the bar, and keeping my upper back tight. Looking back at the video, I need to get (and keep) my elbows under the bar better. Unfortunately I don't really have the time to devote to fixing this, but I'm going to do the best I can while in prep. But I know this is certainly going to be a big thing I focus on in the off season over the summer.
Still lots of little things to work on, but for the first day back to 500, I'm pretty pleased with it.
[youtube=https://www.youtube.com/watch?v=A8EhJKuuzE4]
Items Used in this Training Session Micro Bands Chains EZ Loaders Monster Mini Bands SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 245x3 295x2 335x1 385x1 425x2x1 460x1 485x1 500x1 515x1 - add reverse micro bands
B1) Buffalo Bar Squat vs Monster Mini Bands and 2 Chains Per Side 145x3 - add chains and bands 195x3 235x3 285x3 325x3 360x3 - PR
C1) SSB Good Mornings 65x10 155x10 205x10 255x10 - PR
D1) SSB Step Ups 3x10 per leg
E1) Reverse Hyper 3x20
F1) Band Good Mornings 100 total reps
G1) Wtd Straight Leg Sit Ups 3x10
