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.comSaturday was my first day of meet prep busting out the knee wraps. The goal for the session was to try to establish a good opener, and kind of go from there. It took me just a bit to get used to being in the wraps again, but overall I think I'm in a good spot. I've certainly got a few things to clean up though. While at Elitefts last weekend, Dave reminded me on how I need to settle with the bar more. I started off rushing this, but by the last two squats, I had it down, and both of those lifts showed how much stronger and explosive I looked, especially on video. Matt Smith also pointed out to me that last weekend I was shrugging the weight out, and not setting my lats from the unrack the way that I need to, and this made complete sense on why I was pitched forward at my last meet and completely out of position. I cleaned this up a lot on this day, and that I've finally got my groove back. It still needs a bit of work, but all in all, it's movement in the right direction.
On my snatch grip deadlifts, I started to get a bit of an exhaustion headache, and that's a good sign for me that I need a deload soon. I had planned to have one after this week, so the timing is about perfect. I'll try to get in an overreaching state by the end of the week, and then drop the intensity down to let my body recover before making a final push. At the four week point, I think I'm at a good place with my squat and feeling much better than I thought I would. Still got to be patient and keep working my weak links.
[youtube=https://www.youtube.com/watch?v=jr7DDRfU1hM]
Items Used in this Training Session EZ Loaders Chains Cambered Squat Bar Mini Bands Maverick Knee Wraps Krait Knee Wraps
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 205x5 245x3 295x2 335x1 385x1 425x1 475x1 - add Maverick Knee Wraps 500x2x1 - add Krait Knee Wraps 525x1 - add reverse micro bands
B1) Cambered Bar Squats vs 3 Chains Per Side and Forward Pulling Mini Bands 65x5 65x5 - add bands and chains 155x5 205x5 245x5 295x5 315x5 - PR
C1) Snatch Grip Deadlifts 3x10
D1) Poor Man Band Assisted Inverse Curls 3x10
E1) Reverse Hyper 3x20
F1) Seated Band Abduction 3x20 F2) Wtd Sit Ups off GHR 4x10
